Heart-healthy diet: 8 steps to prevent heart disease
Ready to start your heart-healthy diet? Here are eight tips to get you started.
By Mayo Clinic Staff
Although you might know that eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.
1. Control your portion size
How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs.
Use a small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. This strategy can shape up your diet as well as your heart and waistline.
Keep track of the number of servings you eat. A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is about 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.
2. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.
Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.
|Fruits and vegetables to choose
||Fruits and vegetables to limit
- Fresh or frozen vegetables and fruits
- Low-sodium canned vegetables
- Canned fruit packed in juice or water
- Vegetables with creamy sauces
- Fried or breaded vegetables
- Canned fruit packed in heavy syrup
- Frozen fruit with sugar added
3. Select whole grains
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.
|Grain products to choose
||Grain products to limit or avoid
- Whole-wheat flour
- Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread
- High-fiber cereal with 5 g or more of fiber in a serving
- Whole grains such as brown rice, barley and buckwheat (kasha)
- Whole-grain pasta
- Oatmeal (steel-cut or regular)
- White, refined flour
- White bread
- Frozen waffles
- Corn bread
- Quick breads
- Egg noodles
- Buttered popcorn
- High-fat snack crackers
4. Limit unhealthy fats
Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.
The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:
|Type of fat
||Less than 7% of your total daily calories, or less than 14 g of saturated fat if you follow a 2,000-calorie-a-day diet
||Less than 1% of your total daily calories, or less than 2 g of trans fat if you follow a 2,000-calorie-a-day diet
The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.
You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with low-sodium salsa or low-fat yogurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on your toast instead of margarine.
You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list.
When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.
An easy way to add healthy fat (and fiber) to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Studies have found that flaxseeds may help lower cholesterol in some people. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.
March 18, 2015
|Fats to choose
||Fats to limit
- Olive oil
- Canola oil
- Vegetable and nut oils
- Margarine, trans fat free
- Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance
- Nuts, seeds
- Bacon fat
- Cream sauce
- Nondairy creamers
- Hydrogenated margarine and shortening
- Cocoa butter, found in chocolate
- Coconut, palm, cottonseed and palm-kernel oils
See more In-depth
- Lichtenstein AH, et al. Diet and lifestyle recommendations revision 2006: A scientific statement from the American Heart Association Nutrition Committee. Circulation. 2006;114:82.
- How to avoid portion size pitfalls to help manage your weight. Centers for Disease Control and Prevention. http://www.cdc.gov/healthyweight/healthy_eating/portion_size.html. Accessed Feb. 9, 2015.
- Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed Feb. 9, 2015.
- Grains. U.S. Department of Agriculture. http://www.choosemyplate.gov/food-groups/grains.html. Accessed Feb. 9, 2015.
- How to use fruits and vegetables to help manage your weight. Centers for Disease Control and Prevention. http://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html. Accessed Feb. 9, 2015.
- Flaxseed and flax oil. National Center for Complementary and Alternative Medicine. https://nccih.nih.gov/health/flaxseed/ataglance.htm. Accessed Feb. 10, 2015.
- Know your fats. American Heart Association. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp. Accessed Feb. 10, 2015.
- Flaxseed. Natural Medicines Comprehensive Database. http://www.naturaldatabase.com. Accessed Feb. 10, 2015.
- Sea salt vs table salt. American Heart Association. http://sodiumbreakup.heart.org/sodium-411/sea-salt-vs-table-salt/. Accessed Feb. 10, 2015.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 20, 2015.