Colorful Fruits and Vegetables
Fresh produce is the foundation of a heart-healthy diet. Fruits and vegetables are high in nutrients and low in calories and salt. The more colorful your plate is, the better. Berries are full of fiber and phytonutrients. Green vegetables like kale, broccoli, and spinach are good sources of vitamins C and E. With orange fruits and vegetables like carrots, sweet potatoes, and cantaloupe, you’ll get your fill of beta-carotene and fiber.
Whole grains
These are heart-friendly for a number of reasons. Whole grains are packed with fiber, which helps lower artery-clogging cholesterol levels. Fiber also digests slowly, so it keeps you fuller for longer and can help curb your appetite. Whole grains are a good source of B vitamins, which help your heart pump oxygen around your body. Oatmeal, whole wheat, popcorn, and brown rice are all whole grains.
Beans
They’re really good for your heart.These colorful legumes give you your daily protein without the calories and fat of meat. As part of a heart-healthy diet, they can help improve your cholesterol levels. If you buy canned beans for convenience, choose unsalted cans or rinse them first to reduce excess sodium.
Omega-Rich Fish
This is another good alternative to meat. Omega-3 fatty acids are unsaturated fats that reduce artery-damaging inflammation. Two servings of fish a week may also slightly lower blood pressure and reduce your risk of death from heart disease and cardiac arrest. Choose fish that are high in omega-3s but low in mercury, such as salmon and sardines.
Healthy Oils
As important as the foods you cook are, the ingredients you cook them with are just as important. Use vegetable oils instead of solid fats like butter and margarine. Canola, olive, corn, and soybean oils are all high in healthy monounsaturated fatty acids. Choose the oil that tastes best to you. Use these oils for sautéing, baking, or frying, but never fry at high temperatures, as this increases calories and fat.
Nuts
Nuts are a complete snack and a good source of healthy fats, protein, and nutrients. Add them to your diet to help lower LDL (bad) cholesterol. Nuts also reduce inflammation in your body. If you eat them a few times a week, they may reduce your risk of heart attack or death from heart disease. Just be mindful of your portion sizes. Nuts are high in calories, so a handful of nuts can quickly lead to weight gain.
Herbal Blend
Excess salt raises blood pressure, which makes your heart work harder. But cutting back on salt doesn’t mean you have to eliminate flavor from your meals. Replace salt in your cooking with herbs and spices such as curry, garlic, ginger, lemon, pepper, ranch powder, oregano and thyme. Use fresh herbs if possible. You can also buy ready-made spices from the supermarket, but check the sodium content. Many condiments contain salt.
Cheese, butter and cream
Dairy products such as milk and yogurt are a great addition to your diet. They provide bone-building protein and calcium and vitamin D, but the type of dairy you choose is important. Full-fat milk, ice cream, butter and cream are high in saturated fat, which raises levels of harmful LDL cholesterol. Choose low-fat dairy products. Buy plain, unsweetened yogurt and have just one small piece of cheese per day.
Salty condiments and sauces
Store-bought condiments and sauces often contain a lot of salt. Some of the worst offenders are soy sauce, salad dressing and hot sauce. Check the salt content on the label before you buy. Look for low-sodium alternatives. Instead, make your own salad dressings and dressings with salt-free seasonings like lemon, olive oil, and vinegar. Use orange juice or pineapple as a marinade for chicken and fish.
Processed and smoked meats
High in fat and cholesterol, bacon, sausage, and hot dogs do your heart no favors. These processed meats are smoked, salted, or infused with chemicals to preserve them for a long time. Processed and fatty red meats like hamburgers are bad for your heart. Fish, lean chicken, and beans are healthier sources of protein.
Sweets
Sugary foods and drinks like cookies, cakes, candy, and soda can make you fat, which is bad for your health. Sugar spikes your blood sugar and increases inflammation. Perhaps that’s why people who overeat sweets have a higher risk of dying from heart disease. How much sugar should we eat? The American Heart Association recommends that women get no more than 6 teaspoons and men no more than 9 teaspoons of added sugar per day.
Fried foods
As soon as you dip foods like potatoes or chicken in batter and fry them in oil, you add fat and cholesterol to them. Eating fried foods regularly can lead to weight gain, which can also raise your blood pressure. Research shows that fried foods increase your risk of heart disease and heart failure.
Alcohol
Alcohol contains empty calories that add weight without adding any nutrients.
Excess fluid Heart failure prevents your heart from pumping blood. When blood isn’t pumping, fluid builds up in your body. If you drink too much water and other fluids, you may gain weight and have symptoms like swelling and shortness of breath. Ask your doctor how much fluid you should drink each day. Watch out for foods that are high in fluid, such as soups, fruit, and juices, and keep track of how much you drink each day.