The American Heart Association designed its "Heart Healthy Diet" to address the problem of high cholesterol and high sodium levels in the diets of most Americans. Easy solutions include the exclusion of table salt from the daily diet, but the AHA says a "heart-healthy diet isn't just about what you shouldn't eat." Menu planning that includes high-fiber foods, vegetables, whole grains and fat-free dairy products is also important.
High Cholesterol Dangers
Blood cholesterol is a "fat-like substance...necessary for good health," according to the Ohio State University Medical Center (OSUMC). The body manufactures its own cholesterol, and additional amounts are ingested by eating fatty and fried foods, red meats and dairy products. Eating saturated fats, a solid form at room temperature, also contribute to higher cholesterol levels. Trans-fats, listed as hydrogenated oils, also raise cholesterol levels in the body. High cholesterol leads to heart conditions and diseases related to high blood pressure, according to the American Heart Association, and they recommend limiting fat to only 25 to 35 percent of total calories each day. Saturated fats should account for only 7 percent of that amount, and trans-fats should total 1 percent or less of the total daily calories.
Sodium Dangers
Sodium is required for a healthy diet, but levels that are too high allow fluids to build up in the organs. Approximately 77 percent of sodium is ingested in processed and pre-made foods, according to the Mayo Clinic. The kidneys and heart work harder, and this increases blood pressure. The Mayo Clinic also reports that high levels of sodium are responsible for chronic diseases and cirrhosis of the kidneys, as well as heart failure. Sodium and sodium chloride are clearly listed on nutrition labels for all foods, including labels available under federal law in the produce sections of supermarkets and grocery stores.
Low Cholesterol Dieting
Diet is an effective way to reduce cholesterol levels and to maintain low levels achieved after treatment with prescription medications. Foods listed in low-cholesterol diets include polyunsaturated and monounsaturated fats, such as peanut, olive and canola oils and fresh fish. Baked foods are better choices than fried foods. The Mayo Clinic recommends avoiding prepared foods such as bakery goods, many crackers and cookies, deep-fried foods made with "partially hydrogenated oils" and non-dairy whipped cream. Limit the use of butter, whole milk, egg yolks and fatty meats. Consume dried beans and leaner cuts of meats, such as pork tenderloin, sirloin, beef round and loin roast as healthy protein sources.
Low Sodium Dieting
The Food Nutrition Board recommends that "adults consume less than 2,300 mg of sodium per day" from natural sodium content included in food choices, as well as sodium added to meals. This limit equates to one teaspoon of salt a day. Limiting the amount of salt ingested daily is the easiest way to reduce sodium levels. One dining rule suggested by the OSUMC is to substitute herbs for salt when dining and cooking. Another suggestion is to avoid eating canned soup, frozen dinners, pickles, potato chips, pasta sauces and processed cheese foods.
Nutrition-Dense Foods
The U.S. Department of Agriculture and Center for Nutrition Policy and Promotion encourages Americans of all ages to eat foods categorized as "nutrition-dense." These foods are in "...fat-free or lowest fat form and contain no added sugars." Green, leafy vegetables such as spinach; fruits such as strawberries; rice; beans; and cereals all fall within this classification. Selection of these foods helps maintain a low cholesterol and low sodium diet.
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