Healthy Eating: Eating Heart-Healthy Foods
Introduction
Heart disease is the number one killer
of both men and women in the United States. If you are worried about heart
disease, one of the most important things you can do is to start eating a
heart-healthy diet. Changing your diet can help stop or even reverse heart
disease.
At first, it may seem like there is a lot to learn. But
you don't have to make these changes all at once. Start with small steps. Over
time, making a number of small changes can add up to a big difference in your
heart health.
To have a heart-healthy diet:
- Eat more fruits, vegetables, whole grains, and
other high-fiber foods.
- Choose foods that are low in saturated
fat, trans fat, and cholesterol.
- Limit salt (sodium).
-
Stay at a healthy weight by balancing the calories you eat with your physical
activity.
- Eat more foods high in omega-3 fatty acids, such as
fish.
- Limit drinks and foods with
added sugar.
A
heart-healthy diet focuses on adding more healthy foods to your diet and
cutting back on foods that are not so good for you.
This advice matches the heart-healthy diet recommended by the American Heart Association.
Healthy foods
Eat foods that are high in vitamins, minerals,
fiber, and other nutrients, such as:
- Fruits and vegetables.
- Beans
(including chickpeas and lentils) and whole grains (such as whole wheat, brown
rice, oats, rye, bulgur, barley, quinoa, and corn).
- Oily fish like
salmon, trout, herring, mackerel, and sardines, which contain
heart-healthy omega-3 fatty acids. You can also get omega-3 fats from omega-3
eggs, walnuts, flax seeds, and canola oil.
Foods to limit
Limit foods that are
high in:
- Unhealthy
fats, such as saturated fats, trans fats, and
cholesterol.
- Saturated fats are mostly found in animal products,
such as meats and dairy products.
- Trans fats include shortening, partially hydrogenated vegetable oils, and
hydrogenated vegetable oils. Trans fats are made when a liquid fat is turned
into a solid fat (for example, when corn oil is made into stick margarine).
They are found in many processed foods, such as cookies, crackers, and snack
foods. Restaurants often use hydrogenated oils for frying foods, so try to
limit fried foods when you eat out.
- Cholesterol is
found in animal products, such as eggs, dairy products, and meats.
- Salt (sodium). You
need some sodium in your diet, but most people get far more than they need. Too
much sodium tends to raise blood pressure. Processed foods and fast foods often
contain a lot of sodium. Try to limit these foods and eat more fresh
foods.
- Added sugars in food and drinks.
Eating foods that contain unhealthy fats can raise the LDL
("bad") cholesterol in your blood. Having a high level of LDL cholesterol
increases your chance of having clogged arteries (atherosclerosis), which can lead to
coronary artery disease and
heart attack.
Trans fat is especially
unhealthy. It both raises the level of "bad" cholesterol and lowers the "good"
cholesterol in the blood. Try to avoid trans fat as much as possible.
Test Your Knowledge
If I see "partially hydrogenated vegetable oil" on a
food label, I should avoid that food because it contains trans fat.
- True
This answer is correct.Shortening, partially hydrogenated vegetable
oils, hydrogenated vegetable oils, and some margarines contain unhealthy trans
fats. Read food labels and try to avoid foods with trans fats and shortening,
partially hydrogenated vegetable oil, or hydrogenated vegetable oils in the
ingredient list. It's a good idea to choose only foods that have 0 grams of
trans fat.
- False
This answer is incorrect.Shortening, partially hydrogenated vegetable
oils, hydrogenated vegetable oils, and some margarines contain unhealthy trans
fats. Read food labels and try to avoid foods with trans fats and shortening,
partially hydrogenated vegetable oil, or hydrogenated vegetable oils in the
ingredient list. It's a good idea to choose only foods that have 0 grams of
trans fat.
-
Continue to Why?
Making good food choices can have a big impact on your health. Eating a
heart-healthy diet can help you to:
- Lower your blood pressure.
- Lower
your
cholesterol.
- Reach and stay at a healthy
weight.
- Control or prevent
diabetes.
- Improve your overall
health.
A heart-healthy diet is not just for people with existing
health problems. It is good for all healthy adults and children older than age 2. Learning heart-healthy eating habits now can
help prevent heart disease in years to come.
Test Your Knowledge
I need to follow a heart-healthy diet, but my spouse
and kids don't.
- True
This answer is incorrect.A heart-healthy diet is good for anyone. If
your spouse and children don't have heart disease, learning heart-healthy
eating habits now can help prevent heart disease in years to come. Changing the
way your family eats could be one of the best things you ever do for
them.
- False
This answer is correct.A heart-healthy diet is good for anyone. If
your spouse and children don't have heart disease, learning heart-healthy
eating habits now can help prevent heart disease in years to come. Changing the
way your family eats could be one of the best things you ever do for
them.
-
Continue to How?
To have a
heart-healthy diet:
- Eat fruits and vegetables. Eat a variety of fruit and vegetable servings every day.
Dark green, deep orange, and yellow fruits and vegetables are especially
nutritious. Examples include spinach, carrots, peaches, and
berries.
- Eat a variety of grain products every day. Include whole-grain foods that have lots of
fiber and nutrients. Examples of whole grains include
oats, whole wheat bread, and brown rice.
- Eat fish at least 2 times each week. Oily fish, which contain omega-3 fatty
acids, are best for your heart. These fish include salmon, mackerel, lake
trout, herring, and sardines.
- Limit saturated fat and cholesterol. To limit
saturated fat and
cholesterol, try to choose the following foods:
- Lean meats and meat alternatives like beans or
tofu
- Fish, vegetables, beans, and nuts
- Nonfat and
low-fat dairy products
- Polyunsaturated or monounsaturated fats,
like canola and olive oils, to replace saturated fats, such as butter
- Read food labels and limit the amount of trans fat you eat. Trans fat raises the levels of LDL ("bad")
cholesterol and also lowers high-density lipoprotein (HDL, or "good")
cholesterol in the blood. Trans fat is found in many processed foods made with
shortening or with partially hydrogenated or hydrogenated vegetable oils. These
foods include cookies, crackers, chips, and many snack foods.
- Choose healthy fats. Unsaturated fats, such
as olive, canola, corn, and sunflower oils, are part of a healthy diet. But all
fats are high in calories, so watch your serving sizes.
- Limit salt (sodium). For good health, less is best. This is especially important for people who are at risk for or already have high blood pressure. If you are African-American, have diabetes or chronic kidney disease, or are older than age 50, try to limit the amount of salt you eat to less than 1,500 mg a day. If none of those things describe you, try to limit sodium to 2,300 mg a day. Choose and prepare foods
with little or no salt. Watch for
hidden sodium in foods.
- Eat only as many calories as you need to stay at a healthy weight. Learn
how much is a serving, and then check your portion sizes. Limit drinks with
added sugar. If you want to lose weight, increase
your activity level to burn more calories than you eat.
- If you drink alcohol, drink in moderation. Limit alcohol
intake to 2 drinks a day for men and 1 drink a day for women. See a picture of
a standard drink.
- Limit added sugar. Limit
drinks and foods with added sugar.
- When you are eating away from
home, try to follow these heart-healthy diet tips.
You can get even more benefit from making diet changes if
you also get plenty of exercise and don't smoke.
Start with small changes
But you don't
have to be perfect, and you don't have to do it all at once. Make one or two
changes at a time. As soon as you are used to those, make another one or two
changes. Over time, making a number of small changes can add up and make a big
difference in your health.
Here are some ideas about how to get
started:
- Choose whole-grain bread instead of white
bread.
- Have a piece of fruit instead of a candy bar.
-
Try to eat at least 5 servings of fruits and vegetables every day. Add one or
two servings of fruits and vegetables to your day. Slowly add more servings
until you are eating at least 5 servings a day.
- Switch from 2% or
whole milk to 1% or nonfat milk.
- Instead of meat, have fish for
dinner. Brush it with olive oil, and broil or grill it.
- Switch
from butter to a cholesterol-lowering soft spread. Use olive or canola oil for
cooking.
- Use herbs and spices, instead of salt, to add flavor to
foods.
- Modify your favorite recipes so they have less fat and calories but still taste good.
It may take some time to get used to new tastes and habits,
but don't give up. Keep in mind the good things you are doing for your heart
and your overall health.
Test Your Knowledge
All fats are bad for me.
- True
This answer is incorrect.Not all fats are bad for you. Fat is an
important source of energy for the body. The problem comes when you eat too much fat or the wrong
kind of fats. Saturated fats, trans fats, and cholesterol are unhealthy types
of fat. Unsaturated fats like canola and olive oils are good for you if you use
them in moderation.
- False
This answer is correct.Not all fats are bad for you. Fat is an
important source of energy for the body. The problem comes when you eat too
much fat or the wrong kind of fats. Saturated fats, trans fats, and cholesterol
are unhealthy types of fat. Unsaturated fats like canola and olive oils are
good for you if you use them in moderation.
-
Continue to Where?
Now that you have read this
information, you are ready to eat a more heart-healthy diet.
Talk with your doctor
If you have questions about
this information, take it with you when you visit your doctor or dietitian. You
may want to mark areas or make notes in the margins where you have
questions.
If you would like more information on eating a
heart-healthy diet, the following resources are available:
Organizations
| American Heart Association (AHA) |
| 7272 Greenville Avenue |
| Dallas, TX 75231 |
| Phone: | 1-800-AHA-USA1 (1-800-242-8721) |
| Web Address: | www.heart.org |
| |
Visit the American Heart Association (AHA) website for information on
physical activity, diet, and various heart-related conditions. You can search for information on heart disease and stroke, share information with friends and family, and use tools to help you make heart-healthy goals and plans. Contact the AHA to find your
nearest local or state AHA group. The AHA provides brochures and information
about support groups and community programs, including Mended Hearts, a
nationwide organization whose members visit people with heart problems and
provide information and support. |
|
| CardioSmart |
| Web Address: | www.cardiosmart.org |
| |
CardioSmart is an online education and support program that can be your partner in heart health. This website engages, informs, and empowers people to take part in their own care and to work well with their health care teams. It has tools and resources to help you prevent, treat, and/or manage heart diseases. You can set health and wellness goals and track your progress with online tools. You can track your weight, waist measurement, blood pressure, and activity. You can use calculators to help you find your body mass index (BMI) and check your risk for heart problems. You can search for a cardiologist. And you can find medicine information and prepare for your next appointment. Also, you can join online communities to connect with peers and take heart-healthy challenges. CardioSmart was designed by cardiovascular professionals at the American College of Cardiology, a nonprofit medical society. Members include doctors, nurses, and surgeons. |
|
| Food and Nutrition Information
Center |
| 10301 Baltimore Avenue |
| Suite 105 |
| Beltsville, MD 20705 |
| Phone: | (301) 504-5414 |
| Fax: | (301) 504-6409 |
| Web Address: | http://fnic.nal.usda.gov/ |
| |
This U.S. Department of Agriculture Web site has
information about nutrition, food labels, weight, dietary guidelines, food
safety, supplements, nutrition research, and more. |
|
| National Heart, Lung, and Blood Institute
(NHLBI) |
| P.O. Box 30105 |
| Bethesda, MD 20824-0105 |
| Phone: | (301) 592-8573 |
| Fax: | (240) 629-3246 |
| TDD: | (240) 629-3255 |
| Email: | nhlbiinfo@nhlbi.nih.gov |
| Web Address: | www.nhlbi.nih.gov |
| |
The U.S. National Heart, Lung, and Blood Institute
(NHLBI) information center offers information and publications about preventing
and treating: - Diseases affecting the heart and circulation, such as heart
attacks, high cholesterol, high blood pressure, peripheral artery disease, and
heart problems present at birth (congenital heart diseases).
- Diseases that affect the lungs, such as asthma, chronic
obstructive pulmonary disease (COPD), emphysema, sleep apnea, and
pneumonia.
- Diseases that affect the blood, such as anemia,
hemochromatosis, hemophilia, thalassemia, and von Willebrand disease.
|
|
| Office on Women's Health |
| Department of Health and Human Services |
| 200 Independence Avenue, SW Room 712E |
| Washington, DC 20201 |
| Phone: | 1-800-994-9662
(202) 690-7650 |
| Fax: | (202) 205-2631 |
| TDD: | 1-888-220-5446 |
| Web Address: | www.womenshealth.gov |
| |
The Office on Women's Health is a service of the U.S. Department of Health and Human Services. It provides women's health information to a variety of
audiences, including consumers, health professionals, and researchers. |
|
For more information on other heart-healthy diets and exercising for a healthy heart, see:
Heart Disease: Exercising for a Healthy Heart.- Heart Disease: Walking for a Healthy Heart.
- Comparing Heart-Healthy Diets(What is a PDF document?).
- High Blood Pressure: Using the DASH Diet.
- High Cholesterol: Using the TLC Diet.
- Mediterranean Diet.
Return to topic:
References
Other Works Consulted
- American Heart Association (2006). Diet and lifestyle recommendations revision 2006. Circulation, 114(1): 82–96. [Erratum in Circulation, 114(1): e27.]
- Expert Panel on Integrated Guidelines for Cardiovascular Health and Risk Reduction in Children and Adolescents (2011). Expert panel on integrated guidelines for cardiovascular health and risk reduction in children and adolescents: Summary report. Pediatrics, 128(Suppl 5): S213–S256.
- Johnson RK, et al. (2009). Dietary sugars intake and cardiovascular health: A scientific statement from the American Heart Association. Circulation, 120(11): 1011–1020.
- U.S. Department of Health and Human Services, U.S. Department of Agriculture (2010). Dietary Guidelines for Americans, 2010, 7th ed. Washington, DC: U.S. Government Printing Office. Also available online: http://health.gov/dietaryguidelines/2010.asp.
Credits
| By | Healthwise Staff |
|---|
| Primary Medical Reviewer | Rakesh K. Pai, MD, FACC - Cardiology, Electrophysiology |
|---|
| Specialist Medical Reviewer | Colleen Gobert, PhD, RD - Registered Dietitian |
|---|
| Last Revised | March 22, 2012 |
|---|
Last Revised:
March 22, 2012
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