Heart Healthy Diet Foods List

Heart disease kills more American men and women than any other disease. The underlying cause of heart disease is often buildup of fatty deposits in the coronary arteries that supply the heart. High levels of cholesterol in the blood produce these fatty deposits, called plaque. Plaque narrows the coronary arteries, interfering with blood flow to the heart and raising the risk of a heart attack. Eating a heart healthy diet is a strategy to lower the likelihood you will develop heart disease. Consult your doctor to develop a dietary regimen appropriate for you.

Fruits and Vegetables

Fruits and vegetables are an essential part of a heart healthy diet. Besides their rich content of vitamins and minerals, most fruits and vegetables are high in fiber, which keeps the digestive tract working well and helps decrease levels of low-density lipoprotein, the "bad" cholesterol associated with heart disease. Choose high-fiber fruits such as apples, bananas, berries and citrus fruits, and consume vegetables such as legumes, broccoli, cauliflower, spinach and sweet potatoes. The American Heart Association recommends adding eight to 10 servings of vegetables and fruits to your daily diet.

Whole-grain Foods

Whole-grain foods are also rich in fiber and help maintain cardiovascular health. The Mayo Clinic says that fiber also helps regulate blood pressure. Choose whole-wheat breads, cereals and baked goods over products prepared with refined, white flour. Add whole-grain pasta, brown rice and other grains such as quinoa to your diet. Mayo Clinic also recommends adding ground flax seed to meals because it is high in fiber and contains omega-3 fatty acids, which help raise levels of high-density lipoprotein, the "good" cholesterol, and lower levels of "bad" cholesterol.

Low-fat Foods

Limiting your intake of saturated fats is a very important strategy for lowering cholesterol and reducing the risk of heart disease. These fats are found in marbled red meats and some dairy products. Instead, consume only lean meats, skinless poultry and fish. Choose low-fat dairy products over full-fat varieties and avoid butter and solid shortening. Use healthy oils such as olive, canola or corn oil that are high in unsaturated fats. The American Heart Association says that saturated fat should be no more than 7 percent of daily caloric intake

Posted in: Diet and Nutrition