How to Eat a Healthy Heart Diet

The food you eat has a huge impact on your health, especially your heart health.^[1] Luckily, it’s never too early or too late to make some positive changes and switch to a heart-healthy diet. It’s completely normal if you don’t know exactly where to start. After all, there are just so many food choices! But don’t worry—you can make all the right decisions with just a little bit of planning. After that, you’ll be well on your way to improved heart health.

[Edit]Steps

[Edit]Foods to Include

1. Eat 7 servings of fruit and vegetables each day. Plant-based diets are much better for your heart and health overall. Fruits and vegetables are low in calories and rich in vitamins, minerals, and fiber. Ideally, include at least 7 servings of fruit and vegetables each day to support your heart. These can be side dishes, snacks, or whole meals, as long as you’re eating plenty of plants!^[2]
   
   • Include 1-2 servings of fruits and vegetables in each of your meals throughout the day for an easy boost.
   • Try replacing some of your daily snacks with some sliced vegetables or dried fruit. This is an easy way to cut calories and get more plants in your diet.
   • Canned and frozen vegetables are just as healthy as fresh ones! Just be sure to drain and rinse canned veggies to get rid of excess salt.^[3]
2. Get your protein from lean meats and plants. Poultry, fish, nuts, legumes, beans, dairy products, and eggs are all excellent choices for your protein. They're also low in calories, salt, and saturated fat than other protein sources, which is much better for your heart health.^[4]
   
   • You can even have high-protein meals that are completely meat-free! Beans, lentils, chickpeas, and green peas are all packed with protein, and you can use them as a base for a vegetarian meal.^[5]
   • Meat replacement products like tofu or soy also give you a nice dose of plant protein.
   • The general protein recommendation is 0.8 g of protein per of your body weight each day. That means a person weighing needs about 55 g of protein each day.^[6]
3. Have 2 servings of fish each week. Fish is high in omega-3s, which help boost your heart health. It’s also packed with protein. Include 2 servings of fish per week to round out your heart-healthy diet.^[7]
   
   • Oily fish is best for supporting your heart. Salmon, trout, tuna, sardines, mackerel, and herring are all great choices.
4. Switch to low-fat dairy products. Dairy products like milk, yogurt, and cheese are very healthy, but they can also be high in fat. More fat in your diet adds more calories, and fat can also clog your arteries and harm your heart. Avoid eating too much fat by choosing low-fat products instead.^[8]
   
   • You can make these changes gradually. Switch from whole milk to 1%, then drop down to skim.
   • If you eat yogurt, check the sugar content. Some pre-packed yogurt is pretty high in sugars, even if it’s low-fat.^[9]
5. Choose whole-grain breads and cereals. Whole grains and wheat help keep your blood pressure down and control your blood sugar. They are also great sources of fiber and minerals and low in enriched flour, unlike white varieties. If you normally have white bread and cereal, switch to whole grain types instead for an added health boost.^[10]
   
   • You could have more grain products like quinoa, oats, or barley as well. Quinoa makes a great side dish or meal base.
   • Also switch to brown rice if you usually eat white. This gives you an added serving of whole grains.
6. Get plenty of healthy fats from nuts and seeds. Monounsaturated and polyunsaturated fats are much better for your health than trans or saturated fats. Good sources for these healthy fats include all kinds of nuts, nut butter, and flaxseeds. Snack on these or include them in your meals for a healthy fat boost.^[11]
   
   • Other sources of healthy fats include avocados, olives, canola oil, fish, and soy.
   • Remember that all fat is high in calories, even healthy types. The official recommendation is to get no more than 25-35% of your daily calories from fat, or about 80 g in a 2,000-calorie diet.^[12]
7. Include at least 25 g of fiber each day. Fiber isn’t just for your digestion. It reduces your cholesterol and blood sugar, which is good for your cardiovascular health. The recommended dose is about 25 g per day, so include plenty of fiber-rich foods in your diet each day.^[13]
   
   • Good, high-fiber foods include whole grains, leafy green vegetables, fruit with the skin on, beans, and nuts.
   • You can also boost your fiber with dietary supplements.
8. Treat yourself with some dark chocolate. Your heart-healthy diet doesn’t have to be boring! Dark chocolate makes a great dessert, and it’s also pretty good for your heart. As the cocoa percentage goes up, the protein level rises and the sugar level drops. Make this a part of your diet if you need a treat.^[14]
   
   • If you’re not used to dark chocolate, start by having 70% cocoa dark chocolate. Then work your way up for healthier chocolate.
   • This doesn’t mean you should eat tons of dark chocolate. It’s still high in calories and could have a lot of added sugar. Only have about at a time.^[15]

[Edit]Foods to Limit

1. Avoid fried, processed, or pre-packaged food. These tend to be very high in salt, saturated fat, and chemicals that could be bad for your heart.^[16] Avoid these items as much as you can and prepare your food fresh as often as possible.^[17]
   
   • Frozen dinners and snacks are a big part of this category. Skip the frozen pizza rolls and TV dinners.
   • Most fast food also falls into this category, so try to avoid this as much as possible.
   • This also includes cured meats like prosciutto, which are very salty and fatty.
2. Eliminate sources of saturated and trans fat. A high-fat diet sets you up for heart disease, clogged arteries, and high blood pressure. Saturated and trans fats are particularly unhealthy, so it’s best to cut as much out of your regular diet as possible.^[18]
   
   • In general, saturated fat should make up no more than 5-6% of your daily calories, or about 11-13 g in a 2,000-calorie diet. Avoid trans fat altogether, since none at all is the healthiest choice.
   • Sources of saturated and trans fats include butter, lard, bacon grease, cured meat, creamy sauces, full-fat dairy products, and non-dairy creamers.
3. Eat no more than 2,300 mg of salt per day. Salt raises your blood pressure and sets you up for heart problems later on. The American Heart Association recommends having no more than 2,300 mg, or about 1 tsp, per day. Reduce your intake by avoiding salty foods and cooking without salt.^[19]
   
   • Always check the nutrition labels on foods you buy to see how much salt is in them. Avoid items that are particularly salty.
   • Even if you can’t get your salt intake below 2,300 mg, any reductions are still good changes.
   • If you have heart problems, your doctor might recommend cutting your salt down to 1,500 mg per day.
4. Cut out sugary foods and drinks.^[20] A lot of added sugars can also set your up for heart issues. These are empty calories that can make you gain weight. Avoid sugary desserts and drinks like soda. Also be careful with how much sugar you add to your coffee and tea. This adds up quickly.^[21]
   
   • The American Heart Association recommends having no more than 25-36 g of added sugars per day.^[22]
   • Like with salt, always check nutrition labels on food you’re buying. You might be surprised about how much sugar is in some food!
   • Added sugars are different from natural sugars, like the ones in fruit. You don’t have to limit natural sugars.
5. Limit red meat to 1 meal per week. Red meat is a source of protein, but it’s also high in saturated fat.^[23] If you regularly eat red meat, cut down and limit yourself to 1 serving per week.^[24]
   
   • If you do eat red meat, get the leanest cuts you can find to reduce the amount of fat you’re eating.
6. Go easy on the condiments. Ketchup, mustard, and mayonnaise add a lot of extra salt, fat, and calories to your meals. It’s also easy to go overboard and add way too much. Cut back on using condiments or avoid them altogether.^[25]
   
   • Try measuring out condiments with a spoon instead of pouring them right onto your food. This helps you keep your portions under control.

[Edit]Healthy Cooking and Portioning

1. Cook with vegetable oils instead of butter or lard. This removes a lot of salt, saturated fat, and calories from your cooking. Replace these with olive or canola oils instead.^[26]
   
   • Vegetable oils still have fat too, so keep the portion under control. Only use enough to grease the pan or baking sheet.
2. Add herbs and spices to your food instead of salt. Avoiding salt doesn’t mean your food has to be bland! There’s a whole world of spices out there that you can use. Experiment a little and find new seasonings for your food. You might just come across a new flavor that you love.^[27]
   
   • Some good options include thyme, basil, sage, red pepper, cayenne, chili powder, and bay leaves.
3. Remove the skin from poultry and fish before cooking it. While these lean proteins are overall healthy, the skin on fish and poultry is high in saturated fat. Peel this off before cooking so none of that fat ends up in your meal.^[28]
   
   • The one exception is if you’re roasting poultry. Then cook it with the skin on and remove it before serving so the meat doesn’t dry out.^[29]
4. Trim away any fat on meats before cooking them. Even lean meats can still have some fat. Use a sharp knife and cut away any white spots on the meat to get rid of excess fat before cooking.^[30]
   
   • This is an especially good trick to remove fat from red meat.
5. Stop eating when you feel full. Even if you follow a healthy diet, overeating adds more calories to your diet than you can burn off. This leads you to gain weight and could set you up for heart disease. Once you’re feeling satisfied, stop eating, even if the meal is delicious. This way, you’ll avoid overeating and taking in too many calories.^[31]
   
   • Eating slowly helps prevent you from overeating because you’ll feel full sooner. Try taking a bite, chewing it completely, and waiting until you’ve swallowed to pick up another bite.
   • For a little trick to control your portion sizes, try using smaller plates and bowls. That way, you’ll be less tempted to load up your plate and eat too fast.
   • In most restaurants, you’ll get a much bigger serving than you need. Don’t be afraid to get a doggy bag and bring your leftovers home for later.

[Edit]Video

[Edit]Tips

• Following a healthy diet is important, but other lifestyle changes like exercising regularly and quitting smoking are also key steps to promoting your heart health.
• If you have any more questions about your diet, don't hesitate to ask your doctor for advice.

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[Edit]References

1. ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
2. ↑ https://www.healthlinkbc.ca/health-topics/tb1869
3. ↑ https://www.heart.org/en/healthy-living/healthy-eating/add-color/fresh-frozen-or-canned-fruits-and-vegetables-all-can-be-healthy-choices
4. ↑ https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702
5. ↑ https://my.clevelandclinic.org/health/articles/17079-heart-healthy-diet
6. ↑ https://newsnetwork.mayoclinic.org/discussion/are-you-getting-too-much-protein/
7. ↑ https://www.healthlinkbc.ca/health-topics/tb1869
8. ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
9. ↑ https://www.helpguide.org/articles/diets/heart-healthy-diet-tips.htm
10. ↑ https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702
11. ↑ https://health.clevelandclinic.org/12-heart-healthy-foods-to-work-into-your-diet/
12. ↑ https://my.clevelandclinic.org/health/articles/4182-fat-and-calories
13. ↑ https://my.clevelandclinic.org/health/articles/17079-heart-healthy-diet
14. ↑ https://health.clevelandclinic.org/12-heart-healthy-foods-to-work-into-your-diet/
15. ↑ https://health.clevelandclinic.org/red-wine-vs-dark-chocolate-which-is-healthier/
16. ↑ [v161477_b01]. 26 June 2020.
17. ↑ https://www.helpguide.org/articles/diets/heart-healthy-diet-tips.htm
18. ↑ https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702
19. ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
20. ↑ [v161477_b01]. 26 June 2020.
21. ↑ https://www.helpguide.org/articles/diets/heart-healthy-diet-tips.htm
22. ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much
23. ↑ [v161477_b01]. 26 June 2020.
24. ↑ https://my.clevelandclinic.org/health/articles/17079-heart-healthy-diet
25. ↑ https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702
26. ↑ https://www.healthlinkbc.ca/health-topics/tb1869
27. ↑ https://www.helpguide.org/articles/diets/heart-healthy-diet-tips.htm
28. ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
29. ↑ https://www.nm.org/healthbeat/healthy-tips/nutrition/10-simple-rules-for-eating-heart-healthy
30. ↑ https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702
31. ↑ https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702

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