The Mayo Clinic states that knowing which foods to eat more of and which foods to avoid will help you on your way to creating a healthy heart diet. Eating a Mediterranean diet can decrease the risk for heart attack and other heart-related diseases, says Reuters.com. Olive oil, fruits, vegetables, legumes, whole grains, nuts and seeds are the staples of the plant-based Mediterranean diet. Fish, red meat, alcohol and dairy products are eaten moderately. Here are some guidelines to help you create your own heart healthy menus.
Choose Low-Fat Protein Souces
These may include fish, egg whites, egg substitutes, low-fat dairy products, lean meats and legumes, according to the Mayo Clinic. The American Heart Association states that eating lean meats and poultry cooked without the skin or additional saturated or trans fats is best. Vegetable proteins, such as glutamic acid, should not be ruled out. The American Heart Association says glutamic acid can help lower blood pressure. A few good sources are beans, tofu and whole grains.
Limit Trans and Saturated Fats
This will help reduce cholesterol levels and lower the risk for coronary artery disease, according to the Mayo Clinic. Cutting back on solid fats such as butter, shortening and margarine is a great place to start. Read food labels of prepared and processed foods to find hidden saturated and trans fats (also known as partially-hydrogenated fats). Limiting bad fats allows room in your diet for healthy monounsaturated fats such as olive or canola oils---both used in a Mediterranean diet.
Consume More Fruits and Veggies
Consuming lots of vegetables and fruits can help ward off heart disease. Fruits and vegetables have naturally-occurring substances called phytochemicals that can help prevent most cardiovascular disease, states the Mayo Clinic. Eating more fruits and vegetables will help you decrease the amount of high-fat foods you consume.
Include Whole Grains
Including whole grains will help regulate blood pressure and promote overall heart health. Whole grains, which contain the germ, bran and endosperm, will provide fiber, vitamins, minerals and phytochemicals, according to the Mayo Clinic. In addition to the fiber, whole grains provide the B vitamins thiamin and riboflavin. Whole grains are also great sources of vitamin E, magnesium, phosphorus, zinc, iron and selenium---all necessary to support heart health.
Give Up the Salt
According to the Mayo Clinic, reducing salt is a key factor in avoiding heart disease and building a heart healthy diet. The American Heart Association says that salt may increase blood pressure for some people, which can burden the heart. Salt is often added to packaged and prepared foods, so checking labels for sodium content is vital. However, whole foods like fruits, vegetables and legumes are naturally low in sodium.
