Red meat, processed meats, fried foods, salty snack foods, and baked treats contain saturated fat and cholesterol, which increase your risk for heart disease. It’s okay to have these foods in moderation, but choose lean meat, whole grains, leafy vegetables, nuts, legumes, and oily fish.
Limit saturated fat to less than 6% of your calories, which is about 13 grams per day for an average adult.
1. Fruits
A diet that includes lots of fruits, vegetables, and whole grains is essential to a heart-healthy lifestyle. However, it’s also important to enjoy in moderation foods such as red meat, processed foods (e.g., hot dogs and bologna), salty snacks, and baked treats.
Fruits and vegetables contain vitamins, minerals, and fiber that can help prevent heart disease. Vegetables and fruit are also low in calories, which can help you cut back on higher-calorie foods such as meat, cheese, and snack foods.
For example, oranges provide a great source of vitamin C and potassium. They are also rich in flavonoids, including naringenin and hesperidin, which have been linked to decreased blood pressure. Plus, oranges are an excellent source of carotenoids, such as beta-carotene and lycopene.
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In addition, green leafy vegetables such as kale, spinach, and Swiss chard are high in fiber and potassium. They are also a good source of folate, which is known to reduce cardiovascular risk factors. They contain antioxidants such as lutein and zeaxanthin, which may decrease the formation of artery-clogging plaque.
2. Vegetables
Adding lots of leafy greens like spinach, kale, and collard greens to your diet is one of the best things you can do for your heart. These vegetables provide a wealth of nutrients such as potassium, magnesium, and calcium.
Legumes (like black beans) are also heart-healthy, as they are packed with fiber and B vitamins. They are also rich in magnesium, which helps control blood pressure and lower cholesterol. They can be added to soups and salads or enjoyed as a side dish. Tomatoes are another good heart-healthy vegetable, as they are rich in potassium and the antioxidant lycopene, which helps lower blood pressure and protect against stroke.
Try to eat four to five servings of produce daily. Opt for fresh, frozen, and canned veggies and fruits. Try to include at least two servings of whole grains a day, such as quinoa, oats, brown rice, and barley. Avoid eating foods containing saturated fats, which raise cholesterol and increase your risk for heart disease. Choose low-fat dairy products, like skim milk and 1% or nonfat yogurt or cottage cheese.
3. Lean Meat
A healthy diet is a good choice for reducing your risk of heart disease. The diet should be low in sodium, saturated fat, and trans fat. It should also contain fiber and phytochemicals.
Choose lean meat, skinless poultry, and fish as the primary protein sources in your diet. Cut down on red meat and instead opt for healthier cuts of poultry or lean beef, such as sirloin. Use cooking techniques that reduce your total fat intake, such as broiling or roasting, rather than frying.
Some research suggests that a high intake of red meat increases your risk for heart disease and stroke. However other research shows that when consumed in moderation, a diet containing lean meat can be heart-healthy. Eating lean beef, which is low in saturated fat, can lower your LDL (bad) cholesterol levels and improve platelet function. When selecting meat, look for the words “choice,” “loin” or “sirloin” on the label. Avoid cured or processed meats, such as bologna, pepperoni, or salami.
4. Fish
A heart-healthy diet focuses on fish, lean meats, beans, and whole grains. This approach lowers your cholesterol and triglyceride levels, helps control blood pressure, and reduces your risk for abnormal heart rhythms.
Fatty fish contain omega-3 fatty acids that help prevent blood clots and reduce inflammation linked to atherosclerosis, which can lead to heart disease. Aim to eat two to three servings of fish, such as tuna, salmon, trout, and herring each week.
Vegetable proteins and beans also provide heart-healthy benefits. Beans like black beans are high in fiber and packed with nutrients, including folate, magnesium, potassium, and vitamin B6. Add them to soups and salads for heart-healthy protein.
When shopping for animal protein, look for cuts of beef and pork that are low in saturated fat and trimmed of excess fat. Replace fatty dairy products with low-fat versions, which are also lower in saturated fat. Try adding herbs, spices, and citrus to recipes instead of salt to add flavor.
5. Nuts
A handful of nuts is a quick, convenient snack and a great source of heart-healthy fats. But be aware that many packaged varieties are coated in salt and other ingredients that significantly reduce their nutritional value. Look for raw, unsalted options. Nuts like walnuts, almonds, pistachios, and peanuts (which are technically legumes but are often treated as a nut because of their similar properties) are high in monounsaturated fats and omega-3 fatty acids that help keep blood vessels healthy.
A recent study found that eating a serving of nuts at least four times a week is associated with a lower risk for cardiovascular disease and coronary heart disease. This is likely due to their ability to positively impact intermediate cardiovascular risk factors, including cholesterol, blood pressure, and inflammation. Nuts are also a good source of fiber, phytosterols, vitamin E, some minerals, and phenolic compounds.
6. Whole Grains
Whether genetics or diet are the biggest heart disease risk, there is much you can do to protect your health. This includes scheduling regular health screenings, exercising daily, staying physically active, and choosing healthier foods.
Carbohydrates are important for energy but it’s the type of carbohydrates you eat that matters most for a heart-healthy diet. Whole grains, starchy vegetables (like potato and taro), and legumes like chickpeas are better choices than processed and refined bread and pasta.
A growing body of research suggests that when you choose less-processed, higher-quality sources of carbohydrates, such as whole grains, it improves your overall dietary glycemic index and may lower your risk for chronic diseases. Look for “whole grain” on food labels, and be sure to include at least two to three servings of whole grain each day.
7. Low-Fat Dairy
After a recent study linked whole dairy products with a lower heart disease risk, many people have been jumping on the full-fat bandwagon. That’s not a good idea, says Mary Gardner, RD, an outpatient dietitian at Edward Hospital. She works with her patients to cut out full-fat dairy and replace it with low-fat or fat-free milk and other lower-fat dairy products such as yogurt, cottage cheese, and pudding. It’s also important to limit saturated fat and eat more monounsaturated and polyunsaturated fats found in olive, canola, sunflower, peanut, sesame, and soy oils and avocados, nuts, and seeds.
The bottom line is that a healthy diet rich in fruits, vegetables, whole grains, beans, nuts, and fish is key to cardiovascular health. Try to cut down on sodium (salt) by reading the Nutrition Facts label limiting packaged foods that contain added salt and cooking your food at home when possible.
8. Breads & Baked Treats
A heart-healthy diet should be primarily whole grains and low-fat foods. Avoid processed meats like sausage and bacon, and limit red meat to a few times per week. If you must eat processed meat, look for the leanest cuts available.
Choose lower-sodium versions of packaged foods, and use salt sparingly or only to flavor food after it is cooked. Avoid sugary drinks, including “diet” sodas that may raise your blood pressure.
For dessert, stick with fresh fruit or a low-sugar baked treat made from whole grains, nuts, and low-fat dairy. Dark chocolate is another good choice, as it contains phytonutrients called flavonoids that may contribute to less heart disease risk.
