Ultimate Guide To Heart Healthy Diet

The heart is a vital organ that keeps us alive by pumping blood throughout the body. Heart disease is the primary cause of death among men and women across the world. Atherosclerosis or plaque build up in arteries is a major health condition that can lead to heart attack or stroke. Adopting a healthy lifestyle that includes healthy diet and regular exercises are vital to maintaining heart health.

Eating healthy food is probably the best step you can take to keep your heart healthy through your lifetime. Several studies have revealed that certain food can impact health conditions by influencing your blood pressure, triglycerides and cholesterol levels – all of which are risks associated to developing cardiovascular disease. It implies that diet plays an important role in heart health and can reduce or increase the risks of coronary disease. The best diet for heart health must include whole grains, lots of fruits and vegetables and healthy fats.

3 simple steps to a heart healthy diet

1. Increase intake of fruits and vegetables

Fruits and vegetables are rich in nutrients and dietary fiber, besides being low on calories. They provide the body with vital vitamins, minerals and other compounds that prevent risks of developing coronary disease. Eating more fruits and veggies helps to reduce intake of calorie-rich foods like meat, cheese and snacks.

The first step to adopting a heart healthy diet plan includes eating more fruits and vegetables. It can easily be incorporated into your lifestyle. Wash and cut the veggies before storing them in the refrigerator for an easy and quick snack option. Keep fruits in the kitchen counter on a bowl, so that you get to see and eat it. Prepare meals that have fruits and vegetables as the main ingredient – for example veg stir fries or mixed fruit salads.

While choosing fruits and veggies in your heart healthy meal plans opt for the fresh variety if possible. If you have to use canned vegetables look for the low-sodium variety. Canned fruits are best when packed in their juice or water. Avoid canned fruits that come with a thick syrup or frozen fruits with added sugar. Also, stay away from coconut and vegetables cooked in creamy sauces.

2. Opt for whole grains

Choose whole grains over refined grains as they are higher in fiber and nutrients. They play an important role in reducing LDC or bad cholesterol as well as decrease risks associated with heart disease. Whole grains are nutrient rich as the entire grain – germ, endosperm and bran – is eaten.

Increase the amount of whole grains in your heart healthy meal plans by including brown rice, whole wheat, oats, millets, barley and quinoa in your daily diet. Try new whole grain recipes to make it an interesting exercise while improving heart health.

While looking for heart healthy food purchase whole grain products like whole grain bread, whole grain pasta, high-fiber cereals and oatmeal. Try to avoid refined flour products like white bread, cakes, muffins, pies, doughnuts, biscuits, etc.

3. Choose healthy fats

Limit intake of saturated fat in your heart healthy diet plan, which should mainly consist of polyunsaturated and monosaturated fats. Heart healthy food comprising of healthy fats can help to reduce blood cholesterol and lower risks of developing cardiovascular disease. High levels of blood cholesterol lead to atherosclerosis (plaque buildup in arteries) that heightens risks of heart attack and stroke.

Use monosaturated fats and polyunsaturated fats instead of saturated fats to lower blood cholesterol levels. Olive oil and canola oil are rich in monosaturated fat, while nuts, seeds and avocados are rich in polyunsaturated fats – include these in your heart healthy meal plans. Also include foods high in omega-3 fatty acid found in cold-water fish (like salmon, mackerel, sardine), flaxseeds, or walnuts.

Adopt healthy eating habits like choosing lean meat over red meat; reducing use of butter and margarine in recipes; and using low fat substitutions on food. Avoid tasty treats like cookies, cakes, crackers and chips, which have low food value and contain trans fats. Remember all types of fats are high in calories so stick to moderate amounts.

The American Heart Association (AHA) has issued guidelines on the safe quantity of fat that can be included in a heart healthy diet - a person with an intake of 2000 calories per day, can consume 11 to 13 grams of saturated fat (almost 6% of daily calories). However, the 2020-2025 Dietary Guidelines for Americans recommends 10% of total daily calories from saturated fat. The AHA forbids trans fat for people on a heart healthy diet plan.

Limit salt intake for heart health

Eating food containing high amounts of salt or sodium can cause high blood pressure, which eventually leads to heart diseases. The American Heart Association has recommended only one teaspoon of salt per day for adults. This dietary guideline can be easily achieved by reducing intake of processed food and canned food. High amount of salt is added to meat, poultry, soups and other frozen products to increase their shelf life.

Cook your own food using fresh, unsalted ingredients to reduce the salt intake of daily meals. Another way to reduce sodium intake is to use spices and herbs for flavoring. Use herbs like mint, basil, thyme or chives on your favorite dishes, or experiment with dried spices like pepper, bay leaves, cumin, etc. for flavor and nutrition.

Be mindful of portion size – and weight gain

The best diet for heart health is not just about what you eat, but also how much you eat. Being overweight means your heart must work harder, which often causes hypertension or high blood pressure – leading to coronary disease. Maintaining a healthy weight (as per your age and height) is as important as eating heart healthy food, as well as taking less salt and sugar.

Simple steps like using smaller plates and bowls; eating more fruits and vegetables that are nutrient dense and low-calorie food; and strictly staying away from high-calorie, high-sodium foods. Keep track of your portion size to avoid eating more calories than needed. Use measuring cups, spoons and scales to assess the serving size for food. If you still feel hungry after a portion-controlled meal, eat extra servings of fruits and vegetables.

Plan ahead and prepare heart healthy meals at home

Heart healthy eating can be enjoyable with a little bit of planning. Cooking meals at home helps to ensure what goes into your stomach. Besides, you can avoid tons of salt, sugar and unhealthy fats that goes in when you eat out, order meals, or just microwave a ready-to-eat meal. Additionally, you are in good control of the portion size.

Involve the entire family to make cooking a fun activity – let your spouse and kids help with grocery shopping and cleaning. You can sip a glass of wine while doing the prep for cooking or listen to a playlist – be creative and enjoy the process. Plan and cook ahead for the entire week and store it as ready-to-eat meals.

The bottom line

Lead a healthy lifestyle and eat foods beneficial to your heart to prevent risks of heart disease. But allow yourself a little bit of indulgence (a chocolate bar or a handful of chips) occasionally to avoid a feeling of deprivation. Plan and substitute your meals, and you can keep your heart healthy for a lifetime.