Following a few simple tips to control food portion size can help you shape up your diet as well as your heart and waistline:. It's also important to keep track of the number of servings you eat.
Some things to keep in mind:. Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods. Featuring vegetables and fruits in your diet can be easy.
Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.
Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley. Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease.
A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke. The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:. Check the food labels of cookies, cakes, frostings, crackers and chips.
Not only are these foods low in nutritional value, some — even those labeled reduced fat — may contain trans fats. Trans fats are no longer allowed to be added to foods, but older products may still contain them. Trans fats may be listed as partially hydrogenated oil on the ingredient label.
When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol.
But moderation is essential. All types of fat are high in calories. An easy way to add healthy fat and fiber to your diet is to use ground flaxseed.
Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Studies have shown that flaxseed lowers unhealthy cholesterol levels in some people. You can grind the flaxseeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.
Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties and skim milk rather than whole milk.
Fish is a good alternative to high-fat meats. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil. Legumes — beans, peas and lentils — also are good, low-fat sources of protein and contain no cholesterol, making them good substitutes for meat.
Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake and increase your fiber intake.
Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt sodium is an important part of a heart-healthy diet. The American Heart Association recommends that:. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.
If you like the convenience of canned soups and prepared meals, look for ones with no added salt or reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt. Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.
You know what foods to feature in your heart-healthy diet and which ones to limit. The Centers for Disease Control and Prevention CDC warn that eating foods high in fat, cholesterol , or sodium can be very bad for the heart.
So, when taking steps to minimize the risk of heart disease , diet is a good place to start. In this article, we examine some of the best foods for ensuring that you keep a robust and healthy heart.
Asparagus is a natural source of folate , which helps to prevent an amino acid called homocysteine from building up in the body. High homocysteine levels have been linked with an increased risk of heart-related conditions, such as coronary artery disease and stroke.
Berries are also full of antioxidant polyphenols, which help to reduce heart disease risk. Berries are a great source of fiber, folate, iron, calcium , vitamin A, and vitamin C, and they are low in fat.
Some studies suggest that regularly eating steamed broccoli can lower cholesterol levels and prevent heart disease. These seeds are a rich plant-based source of omega-3 fatty acids, such as alpha-linolenic acid. Omega-3s have many beneficial effects, such as helping to lower levels of triglycerides, LDL, and total cholesterol. They also reduce blood pressure and minimize the buildup of fatty plaques in the arteries. Omega-3s decrease the risk of disorders that can lead to heart attack , such as thrombosis and arrhythmias.
Dark chocolate is a rare example of a food that tastes amazing and is good for you in moderation. Scientists now believe that dark chocolate has protective benefits against atherosclerosis , which is when plaque builds up inside the arteries, increasing risk of heart attack and stroke. Dark chocolate seems to prevent two of the mechanisms implicated in atherosclerosis: stiffness of the arteries and white blood cell adhesion , which is when white blood cells stick to the walls of blood vessels.
One recent study found that regularly drinking coffee was linked with a decreased risk of developing heart failure and stroke. However, it is important to bear in mind that this study — which used machine learning to assess data from the Framingham Heart Study — can only observe an association between factors, and cannot conclusively identify cause and effect.
Fish is a strong source of heart-helping omega-3 fatty acids and protein but it is low in saturated fat. People who have heart disease, or are at risk of developing it, are often recommended to increase their intake of omega-3s by eating fish; this is because they lower the risk of abnormal heartbeats and slow the growth of plaque in the arteries. A systematic review found that drinking green tea is associated with a small reduction in cholesterol, which, as we know, is a main contributor to heart disease and stroke.
But the review could not pinpoint how much green tea someone would have to drink to receive any health benefits. In , another review studied the effects of drinking green tea on people with high blood pressure. The report concluded that green tea was associated with a reduction in blood pressure. But, the authors were unable to determine if this modest reduction could help to prevent heart disease. Almonds, hazelnuts, peanuts, pecans, pistachios, and walnuts are all heart-healthy nut options.
These nuts are full of protein, fiber, minerals, vitamins, and antioxidants. As a rule of thumb, make sure your plate is half full and contains a variety of vegetables at every meal. Fish is one of the best foods for your heart, but you need to pick the right types. Aim to have at least 2 servings of fish per week. Examples include:.
When it comes to drinks, your best bet is water. Remember to keep your doctor in the loop. A recent review of long-term studies points to the cardiovascular benefits of this diet plan, which may help decrease your risk of heart disease and stroke.
This diet focuses on healthy fats, legumes, fish, beans, and grains, along with lots of fresh vegetables and fruit. Dairy and meat can be enjoyed on an occasional basis only. The Mediterranean diet also focuses on using plant-based oils, like olive oil, in place of butter. If you choose to incorporate dairy products into your diet, make sure they have 1 percent fat or less.
This reduces your overall saturated fat consumption. Dietary approaches to stopping hypertension DASH is another eating plan used to promote heart health by lowering your blood pressure.
The biggest difference is that DASH focuses on reducing sodium in your diet, with a goal of 1, to 2, mg per day. With DASH, you can also eat 2 to 3 servings of low-fat dairy per day. Overall, DASH promotes your blood pressure and heart health by naturally reducing your sodium and cholesterol intake. As the name suggests, plant-based eating focuses on fruits and vegetables, along with grains, legumes, and other non-animal food sources.
Aside from being scientifically proven to promote heart health, eating more plant-based foods is linked to a lower risk of:. This type of eating consists of foods from their whole sources only while minimizing processed versions.
Clean eating automatically decreases your intake of salt, added sugars, and saturated fats often found in processed foods. This is especially true after experiencing a heart attack. For a happy heart, limit your intake of saturated fat and avoid trans-fat found in hydrogenated oils completely. Saturated fat should make up no more than 6 percent of your total daily caloric intake. This is especially crucial if you have high cholesterol.
To manage blood pressure, limit your daily sodium intake to 1, mg or less. Ask your doctor if caffeinated beverages, like coffee and tea, are appropriate for your heart.
Enjoy these drinks in moderation without added cream, milk, or sugar.
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