A heart-healthy diet is one that is low in cholesterol, saturated fats and sodium. If you are overweight or obese, losing weight by following a heart-healthy diet will improve your overall health and reduce your risk of diseases such as heart disease, diabetes and stroke. If you currently eat an unhealthy diet that is high in salt and fat, try making gradual changes in the way that you eat, setting a goal for a lifestyle change as opposed to a temporary diet. Before beginning any new diet plan, it is a good idea to see your doctor for a physical and for advice about your particular health situation.
Step 1
Reduce the amount of saturated and trans fats in your diet to reduce overall cholesterol levels. Use solid fats such as butter, shortening and margarine sparingly, suggests the Mayo Clinic. Replace these foods with lower-fat substitutions such as low-fat yogurt, salsa and fruit spread when possible. Read food labels, and avoid processed foods with large amounts of saturated fat and any amount of trans fats. Cook with heart-healthy oils, such as olive and canola, instead of lard or butter. Look for poly-unsaturated and mono-unsaturated fats in cooking oils, and choose these products.
Step 2
Increase the number and variety of fruits and vegetables that you eat. Filling up on fresh produce leaves less room for unhealthy, salt- and fat-laden foods, and also provides your body with the nutrients and vitamins that it needs for good overall health. Frozen and canned fruits and vegetables are good choices if they do not have salt or sugar added to them.
Step 3
Switch to low-fat dairy products. Use reduced-fat or skim milk, low-fat yogurt and reduced-fat cheese whenever possible. Avoid dairy-free creamers, which often contain trans fats.
Step 4
Eat more fish, lean meats and poultry with the skin removed. Add other forms of heart-healthy protein to your diet, such as legumes and nuts. Cut back on fatty red meat and poultry skin.
Step 5
Choose whole grain products over refined grain foods. Examples of whole grain products include whole wheat bread, high-fiber breakfast cereals, brown rice and oatmeal. Avoid foods made with white flour, such as quick bread mixes, doughnuts, cakes and pies.
Step 6
Cut back on the amount of salt that you consume. Most salt in the average diet is from processed foods. Read labels carefully, and choose lower-sodium products whenever possible. Lowering your sodium intake can lower your blood pressure, which improves your heart health.
Tips and Warnings
- The American Heart Association recommends exercising for 30 minutes per day, five days per week for optimal heart health. Talk to your doctor before beginning an exercise program, especially if you are overweight or have any health problems.
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