What Are Heart Healthy Foods?

What Are Heart Healthy Foods?

Heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention. You can reduce the risk of heart disease and associated problems -- such as heart attacks, arrhythmia and high cholesterol -- by including heart-healthy foods as part of a balanced diet.

Oatmeal

Starting your day off with a bowl of oatmeal is one of the smartest things you can do for your heart. Since the Food and Drug Administration approved labels on oatmeal boxes proclaiming the health benefits of oats in 1997, further research has solidified its reputation as a heart-healthy food. Oatmeal contains soluble fiber that prevents your body from absorbing bad, low-density lipoprotein cholesterol without harming levels of good, high-density lipoprotein cholesterol, according to "The Oatmeal Cholesterol Connection: 10 Years Later," an article by Mark B. Andon and James W. Anderson that appeared in the "Journal of Lifestyle Medicine" in 2008.

Peanuts

Although many people shy away from peanuts and peanut butter due to its high calorie content, peanuts reduce the likelihood of developing coronary heart disease, according to Purdue University nutrition professor Richard Mattes, quoted in a 2007 CNN report, "5 Foods That Should Have a Place in Your Diet." They lower cholesterol and triglycerides, which are fat lipids your body stores when it has calories that it doesn't immediately need for energy. Dieters worried about calorie counts should keep in mind that peanuts keep people feeling full, thereby reducing the odds of overeating later.

Berries

Besides being tasty dessert toppings, berries also improve cardiovascular health. In the February 2008 edition of the "American Journal of Clinical Nutrition," researcher Iris Erlund and her team found that eating berries increases HDL cholesterol, lowers blood pressure and even helps thin the blood.

Beans

Incorporating one-half cup of pinto beans into your daily diet may lower your cholesterol, according to research on pinto bean consumption published in the November 2007 edition of the "Journal of Nutrition." Lower cholesterol means a reduced risk of heart disease. Beans contain soluble fiber that reduces cholesterol. Meanwhile, flavonoids and other chemicals in beans reduce the risk of heart attack.

Salmon

Salmon possesses a key nutrient: omega-3. This fatty acid not only benefits healthy individuals by reducing the risk of heart disease, but can also help those who already have heart disease, according to the American Heart Association. Omega-3 slows the growth of plaque around the arteries, lowers triglyceride levels and reduces the incidence of irregular heartbeats, or arrhythmia.

Dark Chocolate

Dark chocolate is more than a luxurious dessert; it also promotes heart health. Flavanols keep blood vessels healthy, while epicatechin increases nitric oxide levels to keep blood pressure low. In January 2006, "Proceedings of the National Academy of Sciences" published the results of a study by UC Davis, Harvard Medical School and Heinrich-Heine University researchers that tied regular consumption of cocoa drinks in the San Blas islands to reduced heart disease.

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AHA Diet Recommendations

AHA Diet Recommendations

Overview

Heart disease is the No. 1 killer of Americans, according to the American Heart Association, but you can reduce your risk of heart disease by making health-affirming lifestyle changes. Because your diet plays a major role in your cardiovascular health, the AHA advises you to seriously consider what goes into -- and stays out of -- your grocery cart.

Saturated Fat and Cholesterol

The American Heart Association recommends limiting the amount of saturated fat you consume to less than 7 percent of your total caloric intake. By eating a diet low in saturated fat, you decrease your risk of developing the plaque in your arteries that can lead to strokes and heart attacks. The best way to cut back on saturated fat is to lower the amount of animal products you eat. Butter, whole milk, red meat and cheese can be rich in saturated fat. Since your body still requires protein, emphasize lean sources such as beans, egg whites, reduced fat dairy and trimmed white chicken. Cutting back on animal foods such as dairy and meat can further reduce your risk of developing arterial plaque because they are high in dietary cholesterol. The American Heart Association recommends cutting back to 300 mg of dietary cholesterol per day if you're generally healthy and less than 200 mg a day if you have been diagnosed with high cholesterol.

Trans Fat

Trans fats are partially hydrogenated oils commonly used to prepare commercially baked and fried foods such as donuts and mini muffins. These fats can be doubly harmful to your heart because they have been linked to increases in "bad" LDL cholesterol as well as decreases in the "good" HDL cholesterol that helps lower LDL. As a result, the American Heart Association recommends limiting your intake to less than 1 percent of your total caloric intake.

Heart-Healthy Fats

Allow monounsaturated and polyunsaturated fats to make up most of your daily fat intake. Although they are high in calories and may cause weight gain if you eat them in large quantities, you may reduce your total cholesterol level if you typically eat them instead of saturated fat. These fats are found in foods such as fish, avocados, nuts, seeds and vegetable oils. One way to reap the heart-healthy benefits of unsaturated fats is to eat at least two 3.5-oz. servings of fish such as salmon and trout each week, according to the American Heart Association.

Whole Grains

Cut back on refined grains such as white bread, muffins, corn bread and frozen waffles and replace most of them with whole grains. Whole grains offer fiber and other nutrients that can help you maintain healthy blood pressure and cholesterol levels. Examples of whole grain foods are whole-wheat flour, 100 percent whole-grain bread, brown rice, barley, oatmeal and ground flaxseed. The American Heart Association recommends that you aim for at least three 1-oz. servings of whole grains per day, which amounts to about half of your daily grain intake.

Fruits and Vegetables

You should be getting about 4 1/2 cups of fruits and vegetables a day, so regularly snack on them and make them part of every meal. Regularly eating fresh produce can help you maintain a healthy heart because they contain stomach-filling fiber, which means they help curb your cravings for foods rich in saturated and trans fats. Fruits and vegetables also contain plant substances that may help reduce your risk of heart disease. Choose mainly fresh or frozen varieties, but when selecting canned varieties opt for juice- or water-packed fruit and low-sodium canned vegetables.

source : livestronge.com