Healthy Living   

Healthy Eating for Preventing Heart Disease

 

By Tara Gidus, MS, RD, CSSD, LD/N

Healthline

Heart disease is the number one killer of men and women in America. Modifying what we eat can help reduce risks by lowering cholesterol and blood pressure and aiding inflammation. Controlling weight, blood pressure, cholesterol, blood sugar and staying active and eating a heart-healthy diet are all important lifestyle factors in preventing heart disease.

Cut Back on These

Certain things need to be limited in a heart-healthy diet. Saturated fat, trans fat, sodium, and sugar are the worst offenders when it comes to negative consequences for your heart.

Saturated fat

Saturated fat is a type of fat that is typically solid at room temperature. Limit intake of saturated fat to less than seven percent of your daily calories. Based on a 2000-calorie diet, that means you should consume less than 16 grams of saturated fat each day. Foods to avoid include cream, butter, lard, fatty cuts of meat, and high-fat dairy products.

Trans fat

Trans fat is a type of fat that is created when it is partially hydrogenated. This simply means adding hydrogen to a liquid fat to make it more solid. Some trans fats occur naturally in foods but these are not detrimental to heart health like artificially created trans fats. Limit trans fat intake to less than one percent of calories. This means less than two grams of trans fat per day based on a 2000-calorie diet. Foods to avoid include those that list “partially hydrogenated oil” as an ingredient such as pastries, cookies, crackers, stick margarine, and some fried foods. Many food companies and restaurants have eliminated trans fat from their cooking techniques.

Sodium

Sodium is abundant in our food supply because salt makes food taste good. Limit sodium to 1,500 mg per day to help control blood pressure. Sodium is found in many processed foods, soups, condiments, pickled foods, luncheon meats, sauces, and restaurant foods. Read labels carefully and ask for nutrition information so you are aware of the sodium content in foods.

Sugar

Sugar has also been linked to heart disease because of its effect on blood sugar and diabetes risks as well as its contribution to weight gain. Limit your intake of foods with added sugars and choose fresh fruit if you have a sweet tooth—fruit is naturally sweetened and is a more healthful option.

Eat More of These

Just as there are things in our diets that can increase the risk of heart disease, there are many foods that can help decrease risk. These foods include:

• whole grains
• fruits
• vegetables
• nuts and seeds
• legumes
• fish

The American Heart Association recommends getting at least 4.5 cups of fruits and veggies each day. Aim for at least 3 ounces of whole grains per day and four servings of nuts, seeds, or legumes per week.

The omega-3 fatty acids in fish have been shown to be protective against heart disease, so the American Heart Association recommends getting at least two 3.5-ounce servings of fatty fishes such as salmon, herring, albacore tuna, mackerel, sardines, and lake trout per week.

By making heart-smart diet choices, maintaining a healthy weight, and participating in regular physical activity you can do your part in preventing heart disease.