Heart-Healthy Eating

Research shows that people with certain eating habits have a lower risk of having a heart attack. Experts point to the diets of certain cultures, such as those of Mediterranean countries, as ideals.

It's true that heart-healthy eating means limiting certain foods, such as butter and salty snacks. But it also means emphasizing foods that many people find tasty and satisfying. Examples include nuts, fish, fruits, vegetables, and whole-grains.

Basics of heart-healthy eating

The following recommendations reveal how important diet is in preventing and managing heart disease:

Eat at least five servings of fruits and vegetables a day. Women who did lowered their risk of heart disease by 20 to 30%.
Keep your total fat intake below 30% of total calories. Also important: Choose your fats wisely. Certain types are better for your heart than others:

BAD FATS: Saturated fats—found in butter, meat, and whole milk—can cause unhealthy increases in blood cholesterol levels. So, too, can trans fats, which are found in commercially prepared baked goods and stick margarine.

BETTER FAT: Polyunsaturated fat, found in margarine, has been shown to help lower LDL cholesterol when eaten in moderation. This makes margarine a better choice over butter—even though stick margarine also contains trans fats. Soft margarine has fewer trans fats than the stick variety. If you choose a margarine that contains the plant substances stanol or sterol, you may lower your LDL cholesterol even further.

BETTER FAT: Monounsaturated fats, found in olive and canola oils, come out ahead of all the others for heart health. This type of fat can raise healthy HDL cholesterol, as well as lower LDL cholesterol, when consumed in moderation. One study also found that substituting monounsaturated fat for other fats helped lower blood pressure in adults with hypertension.

Snack on nuts. Moderate amounts may reduce the risk of heart disease.
Eat garlic, if you enjoy it. Some studies suggest that eating a lot of fresh garlic may lower cholesterol.
Choose fish at least once a week. Men who ate fish regularly had a lower rate of fatal heart attacks than non-fish eaters. However, people with high cholesterol should eat shrimp and other shellfish in moderation. Some shellfish are high in cholesterol—although low in fat.
Experiment with tofu and other soy products, which may help improve cholesterol levels.
Keep sodium intake to no more than 2,400 milligrams a day for healthy blood pressure.
Increase your intake of whole grains, which help keep cholesterol levels healthy.
Be conservative about eggs. Eggs are high in dietary cholesterol, which is known to raise LDL cholesterol levels. But one large study found that healthy adults could eat up to an egg a day without increasing their risk of heart disease. The researchers stress, however, that people vary widely in their responses to dietary cholesterol. For instance, study members with diabetes increased their risk of heart disease by eating eggs. In addition, experts recommend that people with high cholesterol eat no more than two egg yolks a week. Egg whites are healthier because they don't contain any cholesterol.
Watch calories, especially if you need to lose weight.

After you bring home the - reduced fat, low-sodium - bacon

Healthy cooking methods can reduce levels of artery-clogging saturated fat. Instead of frying, try:

baking
broiling
microwaving
poaching
roasting—place meat on a rack so fat drips away
steaming
stir-frying or sauteing in cooking spray, a little vegetable oil, or low-sodium broth.

Healthy subtractions and additions

As you prepare meals and snacks, try subtracting unhealthy items and adding healthy ones. The following ideas reveal how:

Splash salsa on your baked potato instead of butter.
Replace several or all of the yolks in baked goods with egg whites or egg substitute.
Make tuna or salmon salad with low-fat mayonnaise instead of regular mayonnaise.
Replace some of the white flour in baked goods with whole-wheat flour.
Substitute beans or tofu for meat in hamburgers or casseroles.
Instead of salt, substitute herbs and spices, such as oregano, basil, cilantro, thyme, parsley, cinnamon, nutmeg, pepper, or paprika. Or season with lemon, garlic, or vinegar.
Have fruit instead of cookies for dessert. For instance, drizzle pears with maple syrup.

Add healthy ingredients

Another way to boost the health quotient of your recipes is simply to add healthy ingredients. Here are some examples:

Stir frozen broccoli, green beans, corn, or peas into a casserole.
Add cooked beans to pasta sauces, soups, or casseroles.
Top pizza with peppers, mushrooms, spinach, and onions.
Mix dried or fresh fruit into cooked cereals.
Add chopped carrots, green onion, and red pepper to your dinner salad.
Sprinkle wheat germ onto salads or casseroles for extra fiber.
Add non-fat dry milk powder to low-fat cream soups and sauces.
Slice fresh fruit onto plain or fruit-flavored yogurt.

Healthy choices for your heart

Heart-healthy eating starts with good choices. Print this table and take it to the grocery store with you or hang it on your refrigerator.

Meat and other protein sources

Lean cuts of beef, pork, and lamb
Poultry without skin
Fish
Reduced-fat luncheon meat
Tofu
Nuts, such as cashews or walnuts

Soups

Low-fat and low-sodium soups

Dairy products

Skim, 1% milk, or buttermilk
Low-fat yogurt, cheese, cream cheese, cottage cheese, and sour cream
Low-fat coffee creamer

Breads and cereals

Whole-grain breads, English muffins, and bagels
Oatmeal or whole-grain cereals
Whole-grain pasta
Brown rice
Low-fat crackers, such as graham or soda crackers

Fats and oils

Olive oil
Canola oil
Margarine
Fat-free or low-fat dressings

Vegetables

Fresh or frozen vegetables
Low-sodium canned vegetables
Dry peas and beans

Fruits

Fresh or frozen fruit
Canned fruit in its own juices
Dried fruits

Sweets and desserts

Fruit
Gelatin
Low-fat frozen yogurt, sherbet, sorbet, ice milk, or frozen fruit juice bars
Pudding made with low-fat milk
Angel food cake
Low-fat cookies, such as animal cookies or ginger snaps