As a heart patient, you have two dietary goals. Controlling your weight will lessen the workload on your heart and help reduce your blood pressure. Your diet will look toward other ways to manage blood pressure as well as ways to reduce cholesterol, a major risk factor for heart disease. Eating healthy is an effective way to manage your weight and improve your cardiovascular health. Even modest weight loss can improve your condition.
Controlling Sodium
If your diet contains large amounts of processed foods, you can lower blood pressure by lowering your sodium intake. The Centers for Disease Control and Prevention estimates that Americans consume more than twice the 1,500 mg recommended daily intake. Processed foods make up most of the sodium intake in the American diet. Eating foods high in sodium causes your body to retain water and adds to your weight problem. As a heart patient, your doctor will likely recommend you limit your salt to control your blood pressure. As an added benefit, you will shed your excess water weight.
Good Fat Choices
While fat is essential for proper body function, saturated fats can increase your risk of developing atherosclerosis or raising your low-density lipoprotein or bad cholesterol. Managing cholesterol is vital for heart patients to prevent complications from cardiovascular disease. Substituting lean proteins for fatty ones will make a significant dent in your calories, helping you lose weight. For example, a 100 g serving of beef contains 267 calories and 17 g of total fat. A comparable serving of chicken breast contains 165 calories and less than 5 g of total fat. Limit your total fat intake to within 20 to 35 percent of your total daily calories for heart health and weight loss.
Whole Grains
To help you control cravings, your diet should include plenty of whole grains such as wheat, barley and oats. Chemically, these foods are more complex, requiring more time and energy to break down. The result is that eating them will help you feel sated longer. Whole grains have the added benefit of improving your cholesterol levels. A study published in the November 2010 "Current Atherosclerosis Reports" found that soluble grains, such as oats, reduced LDL and blood pressure. They also help improve insulin responses for avoiding spikes and drops in blood sugar that can lead to overeating.
Added Sugars
Simple changes can have a large impact on your weight. If you regularly consume sweetened beverages, you can quickly lose weight by substituting water for these beverages. A 12 oz. can of cola has 136 calories. If you drink two or three a day, calories quickly add up. Simple lifestyle changes such as reducing added sugars and saturated fats and focusing on healthy food choices can help you quickly lose weight and improve your cardiovascular health.
References
- Centers for Disease Control and Prevention: Americans Consume Too Much Sodium (Salt)
- USDA Center for Nutrition Policy and Promotion; Dietary Guidelines for Americans, 2010: Foods and Food Components to Reduce; 2010
- U.S. Department of Agriculture Nutrient Data Laboratory
- USDA Center for Nutrition Policy and Promotion; Dietary Guidelines for Americans, 2010: Balancing Calories to Manage Weight; 2010
- "Current Atherosclerosis Reports"; Effects of Whole Grains on Coronary Heart Disease Risk; K. Harris, et al.; November 2010
- Centers for Disease Control and Prevention: Carbohydrates
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