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Heart-Healthy Nutrition
Information - Eating a Heart-Healthy Diet
Heart disease is the leading cause of death for men and women in North America. Heart disease refers to many conditions that affect the heart, including coronary artery disease, heart valve disease, heart attack, heart rhythm problems (arrhythmias) and more. While there are some heart disease risk factors you can’t control, there are some you can, including diet and lifestyle. Up to 80% of premature heart disease and stroke can be prevented through your lifestyle habits. Eating a well-balanced diet can lower your cholesterol and blood pressure and help you lose weight. A diet low in saturated fat and high in fibre and plant food can reduce your risk of developing heart disease by: • Improving your cholesterol and blood pressure levels • Controlling your blood sugar • Helping you maintain a healthy body weight Here are some ways to ensure you’re eating a heart-healthy diet: • Aim for 7-10 servings of fruits and vegetables. Fruits and vegetables are rich in vitamins, minerals, antioxidants and fibre. • Avoid highly-processed foods such as fast food, deli meats and hot dogs. During processing vitamins, fibre and minerals are often removed while sugar or salt is added. • Incorporate more whole grain foods into your diet, such as brown rice, quinoa and whole grain bread. They’re rich in fibre, B vitamins and protein. • Look for foods that contain unsaturated fat rather than saturated fat. Lower your trans fatty acid intake by avoiding foods with hydrogenated or partially hydrogenated oils, shortening and margarine. • Make sure you’re getting enough protein to maintain heathy bones and muscles. Look for beans, fish, tofu and lean meat. • Stop drinking empty calories, which are found in fruit juices, energy drinks and soft drinks. They offer no nutritional value and can lead to weight gain. Choose water more often. There are so many steps you can take towards a healthier heart, and diet is a big one. While it may seem daunting to change your eating habits, your heart will thank you!
Print Your Action Plan: Check off the items you want to focus on.
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Look for heart-healthy cookbooks or recipes only to expand your meal options.
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Eat a variety of fresh or frozen vegetables and fruits. Aim for 7-10 servings per day.
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Control your portion size by using a smaller plate and skipping seconds.
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If you like convenience foods such as canned soups, look for low-sodium versions. Don’t add salt to your food.
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Opt for low-fat protein sources such as lean meats, skim milk, flaxseed and soybeans.
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Avoid excessive alcohol. It puts you at a higher risk for developing heart disease and it’s high in calories.
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Be aware of how many calories you should be taking in to maintain your weight.
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Work with your physician to monitor blood pressure and cholesterol.
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Work with a dietitian or nutritionist if you need help with choosing heart-healthy foods or meal planning.
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If you eat poultry and/or fish, choose skinless options and prepare them without adding salt, trans-fat or saturated fat.