Healthy Heart Diet | Healthy Heart Diet Foods
Eat a balanced diet with plenty of high-fiber foods, such as fruits, vegetables, legumes, whole grains, and nuts. Reduce consumption of high-calorie, nutrient-poor foods and beverages.
Eat fish, especially oily fish (such as salmon, trout, and mackerel), at least twice a week. Oily fish is high in omega-3 fatty acids, which help lower the risk of death from heart disease.
Get at least 5 – 10% of daily calories from omega-6 fatty acids, which are found in vegetable oils such as sunflower, safflower, corn, and soybean as well as nuts and seeds.
Choose fat-free or low-fat dairy products.
Limit daily consumption of foods high in saturated fats and cholesterol, such as red meat, shellfish, and egg yolks.
Limit consumption of trans fatty acids (found in fast foods and commercially baked products) to less than 1% of total daily calories.
Replace saturated and trans fats with unsaturated fats from plant and fish oils.
Restrict your salt intake. Try to limit sodium intake to less than 2,300 milligrams (1 teaspoon) of salt a day. Middle-aged and older people should aim for 1,500 milligrams or fewer of sodium a day, as should people with high blood pressure.
If you drink alcohol, do so in moderation (1 drink per day for women, 2 drinks per day for men).
Exercise regularly (at least 30 minutes a day) so that you burn as many calories as you consume to maintain a healthy weight.
Healthy Heart Diet Plan
The goals of a healthy heart diet are to eat foods that help obtain or maintain healthy levels of cholesterol and fatty molecules called lipids. You can achieve this by:Reducing overall cholesterol levels and low-density lipoproteins (LDL), which are harmful to the heart
Increasing high-density lipoproteins (HDL), which are beneficial for the heart
Reducing other harmful lipids (fatty molecules), such as triglycerides and lipoprotein(a)
Any diet should also help keep blood pressure and weight under control.
Healthy Heart Diet Menu
lean meat, light meat of chicken, low-fat fish; skim milk and milk products with lowered fat or non-fat; any fresh vegetables and fruit, and also dried fruit; nuts and seeds; wheat or wholegrain bread and bread with bran; fruit and vegetable juices, berry fruit infusions, dogrose broth; sugar replacers in small amounts.
Foods not to Eat
Fatty meat, fish; meat products with salt in considerable quantity (bacon, ham, sausages, canned meat, smoked products); smoked and salted fish, fish strips, canned fish; soups, express food packages, bouillon cubes; tinned sauces, pickled vegetables, mayonnaise; margarine and cheese; chips, nuts and salted crackers; fat full-cream milk, sour cream, cream; fancy pastry, confectionery products with sugar in considerable quantity; strong alcoholic beverages, beer; lemonades, cokes and other carbonated drinks (except for mineral water).