5 Simple Steps to a Heart Healthy Diet

5 Simple Steps to a Heart Healthy Diet

A healthy diet is critical to maintaining a strong and healthy heart. With so many conflicting recommendations and fad diets, it can be tough to know what to eat to keep your heart healthy. Fortunately, there are easy, practical steps you can take to be sure you’re eating the right foods. Here are five simple steps to a heart-healthy diet.

1. Focus on Vegetables and Fruits

Vegetables and fruits are low in calories and high in fiber, vitamins, and minerals – all of which are vital to heart health. To follow a heart-healthy diet, try to eat at least five servings of vegetables and fruits every day. You may choose fresh fruits or vegetables, or frozen ones. You can also choose 100% juice with no sugar added, but be sure to limit it to one serving per day as it has a high sugar content.

2. Choose Low-Fat Protein

Protein is an essential part of a heart-healthy diet, but the type of protein you eat matters. Animal protein sources, such as red meat and high-fat dairy products, can be high in saturated fat, which can increase your cholesterol levels. To lower your saturated fat intake, choose lean sources of protein, such as skinless chicken breasts, fish, beans, and tofu. Limit your intake of processed meats, such as bacon, hot dogs, and sausage, which are high in salt and preservatives.

3. Cut Down on Sodium

Too much sodium can raise blood pressure and increase your risk of heart disease. To follow a heart-healthy diet, limit your sodium intake to no more than 2,300 milligrams per day. You can do this by reducing your intake of processed foods, which are typically high in sodium and eating fresh foods instead. You can also try using herbs and spices to add flavor to your meals instead of salt.

4. Choose Whole Grains

Whole grains are high in fiber, vitamins, and minerals, which are crucial to heart health. To follow a heart-healthy diet, choose whole-grain bread, pasta, and cereal instead of white versions. Whole-grain options provide a slow-and-steady release of energy and keep you feeling full which helps in weight management.

5. Limit Your Intake of Saturated and Trans Fats

Saturated and trans fats can increase your levels of LDL or “bad” cholesterol, which can lead to heart disease. To follow a heart-healthy diet, limit your intake of saturated fats, which are found in high-fat dairy products, red meat, and butter. Avoid trans fats altogether as they’re found in partially hydrogenated oils. You can find them in fried foods, processed snacks and baked goods. Opt to prepare your meals at home, and use healthy oils such as olive, canola, or avocado oil.

Conclusion

A heart-healthy diet doesn’t have to be complicated. Follow these simple steps to make sure you’re giving your body the fuel it needs to stay healthy. Focus on vegetables and fruits, choose low-fat protein, cut down on sodium, choose whole grains, and limit your intake of saturated and trans fats. With a little bit of effort, you can eat your way to a healthier heart and longer life.