So you're getting ready to start a heart-healthy diet and all you can think about is giving up all your favorite foods. A much more pleasant strategy is to try to focus on all the nutritious foods you should be adding to your diet instead. Like any healthy diet, one targeted for heart health is based on moderation. If you make smart choices the majority of the time and incorporate physical activity, you'll still be able to indulge in your favorite foods on occasion.
Fiber is a key component of this diet. It isn't digested and moves through the digestive tract slowly which is good news for lowering cholesterol, regulating blood sugar and increasing the feeling of fullness. It may surprise you to learn that the next component of a heart-healthy diet is actually fat. Not the fat you find in a cheeseburger and fries, but rather the monounsaturated fats found in olive and canola oils, nuts, seeds and avocados. This type of fat may help to improve your cholesterol and even reduce your risk of some cancers.
Now the bad news--no heart-healthy diet would be complete without making a few sacrifices, namely limiting unhealthy fats and sodium. Saturated fats found in animal products and trans fats found in processed, packaged foods are both detrimental to your heart. According to American Heart Association (AHA) guidelines, saturated fat should be limited to less than 7 percent of total calorie intake and trans fat to less than 1 percent. Cutting back on sodium is especially important for those with high blood pressure. Packaged foods are often loaded with sodium because of its use as both a flavoring agent and a preservative. Avoid canned foods, frozen dinners, processed meats and high-sodium condiments like soy sauce.
What to Look for
The best shopping advice when embarking on a heart-healthy diet is to stick to the perimeter of the grocery store. This is where you'll find fresh produce, meats, dairy products and breads. Fill your cart with a variety of fruits and vegetables--look for vibrant colors and shop in season to get the best price. Choose leaner cuts of meat and poultry such as white-meat, skinless chicken and turkey, extra-lean ground beef, sirloin or tenderloin steaks, or boneless pork chops. Try to wean yourself off full-fat dairy products and work your way down to skim or 1 percent milk, low-fat yogurt, and low-fat cheeses. When selecting breads, cereals, and other starches, look for those made with whole grains, rather than enriched flour. Bread should have at least 3 grams of fiber per slice and cereal, at least 5 grams.
Common Pitfalls
The newest food trend seems to be labeling every package with "Made with Whole Grains." Don't take what you see at face value though. Check that a whole grain is the first ingredient and put back any food that contains enriched flour. Also, as always, take a look at the food's overall nutrition content. Just because it's "Made with Whole Grains," it's not necessarily a good choice for a heart-healthy diet.
