The heart is the strongest muscle in the human body. In order for you to survive, it must pump blood continuously, the whole duration of your life. If it were to get damaged from poor eating habits, you can suffer serious complications such as cardiovascular disease. Heart-diet guidelines can be used as a preventive measure.
Significance
High cholesterol is a condition that causes plaque to form in your arteries. The heart then needs to work harder than normal to pump blood, and this overuse can eventually lead to a heart attack or stroke. According to the Centers for Disease Control, approximately 17 percent of Americans age 20 years or above, have high cholesterol. To reverse high cholesterol or prevent it from happening in the first place, heart-healthy diet guidelines can be followed.
Features
Foods that are high in saturated fat, trans fat and cholesterol are severely restricted in a heart-healthy diet. These types of foods can cause plaque formation and weight gain. According to the American Heart Association, you should limit your total daily fat intake to 25 to 35 percent of your total calories, your saturated fat to less than 7 percent of your daily calories, your trans fat intake to 1 percent of your daily calories, and your cholesterol intake to 300mg or less. Meats should be lean, dairy products should be low in fat, and foods should be baked, broiled, seared or poached, and prepared without butter, cheese and heavy sauces.
Fiber
Fiber is a substance that does not get digested in the stomach. It comes in the form of soluble, which absorbs in water, and insoluble, which does not. According to the Mayo Clinic, 10g of soluble fiber a day can help block the absorption of cholesterol in your intestines. In doing so, this can lower your cholesterol levels or prevent them from becoming elevated. Fruits, vegetables, beans and whole grains are all sources of fiber, and apples, pears, prunes, oatmeal and barley are specific foods that contain soluble fiber.
Omega-3s
Monounsaturated and polyunsaturated fats are beneficial fats that the body cannot produce on its own but it needs for proper functioning. Omega-3 fatty acids are a type of polyunsaturated fat that can help keep the heart healthy. This can be found in cold-water fish like salmon, tuna, herring and mackerel, and also flax seeds and walnuts. Cold water fish should be consumed at least two times a week in a heart-healthy diet, but the 25 to 35 percent guideline should still be followed.
Sodium Intake
Sodium is an electrolyte mineral that helps with blood volume. When it is consumed in high amounts, water retention can take place which can lead to high blood pressure. According to the American Heart Association's guidelines, you should limit your intake of sodium to less than 2,300mg a day. Foods to avoid include soups, frozen dinners, soy sauce and ready-made meals, and you should also limit the amount of salt you add to your food.
