A heart-healthy diet is one that limits sodium , certain types of fat , and cholesterol . This type of diet is recommended for:
Sodium is a mineral found in many foods. In general, most people consume much more sodium than they need. Diets high in sodium can increase blood pressure and lead to edema (water retention). On a heart-healthy diet you should consume no more than 2,300 mg (milligrams) of sodium per day—about the amount in one teaspoon of table salt. The foods highest in sodium include table salt (about 50% sodium), processed foods, convenience foods, and preserved foods.
Cholesterol is a fat-like, waxy substance in your blood. Our bodies make some cholesterol. It is also found in animal products, with the highest amounts in fatty meat, egg yolks, whole milk, cheese, shellfish, and organ meats. On a heart-healthy diet, you should limit your cholesterol intake to less than 200 mg per day.
It is normal and important to have some cholesterol in your bloodstream. But too much cholesterol can cause plaque to build up within your arteries, which can eventually lead to a heart attack or stroke.
The two types of cholesterol that are most commonly referred to are:
Fat is calorie dense and packs a lot of calories into a small amount of food. Even though fats should be limited due to their high calorie content, not all fats are bad. In fact, some fats are quite healthful. Fat can be broken down into four main types.
It is generally recommended that you limit your total fat for the day to less than 30% of your total calories. If you follow an 1800-calorie heart healthy diet, for example, this would mean 60 grams of fat or less per day.
Saturated fat and trans fat in your diet raises your blood cholesterol the most, much more than dietary cholesterol does. For this reason, on a heart-healthy diet, less than 7% of your calories should come from saturated fat and ideally 0% from trans fat. On an 1800-calorie diet, this translates into less than 14 grams of saturated fat per day, leaving 46 grams of fat to come from mono- and polyunsaturated fats.
Food Category | Foods Recommended | Foods to Avoid |
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Grains |
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Vegetables |
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Fruits |
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Milk |
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Meats and Beans |
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Fats and Oils |
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Snacks, Sweets, and Condiments |
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Beverages |
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RESOURCES:
American Dietetic Association
http://www.eatright.org
American Heart Association
http://www.americanheart.org
CANADIAN RESOURCES:
Dietitians of Canada
http://www.dietitians.ca/
Heart and Stroke Foundation of Canada
http://ww2.heartandstroke.ca/
References:
American Dietetic Association. Nutrition Care Manual. American Dietetic Association website. Available at: http://nutritioncaremanual.org . Accessed December 8, 2009.
American Heart Association website. Available at: http://www.americanheart.org . Accessed January 12, 2006.
Shield J, Mullen MC. Patient education materials. Supplement to the Manual of Clinical Dietetics . 3rd ed. Chicago, IL: American Dietetic Association; 2001.
Last reviewed December 2009 by Maria Adams, MS, MPH, RD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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