What Is a Heart Healthy Diet?

If you have been diagnosed with a heart disease, our first step towards leading a healthier lifestyle begins with a heart healthy diet. What is a heart healthy diet all about and how can you follow one?

A heart healthy diet is often doctor-recommended to those who have cardiovascular or heart conditions. As you are already aware, there are certain foods that can increase the risk for developing heart disease. These foods are almost the same as the foods one is advised to avoid if they have been diagnosed with heart disease.

Here are some tips to help you lead a diet that is good for heart health:

Limit your intake of cholesterol and fats

Trans and saturated fats are no-no's for the heart. Too much bad LDL cholesterol and fats in the blood stream can cause them to deposit onto the arterial walls. Such deposits, known as arterial plaques, can narrow down the arteries and impede proper blood flow.

This condition, called atherosclerosis can increase the risk for developing heart attack or stroke. Many doctors say we should all make sure to eat less than 200 mg of LDL cholesterol, and less than 1% and 7% of our daily calories should come from Trans and saturated fats, respectively.

Stay away from solid fats - such as animal fat, butter and margarine. Avoid processed foods and junk foods as they contain trans fat ("partially hydrogenated" fats). If you must use oil, go for olive, which contains less harmful monounsaturated fats.

Eat more whole grains, fruits and vegetables

Fruits and vegetables are not only good sources for much needed vitamins and minerals, but they are rich in soluble fiber. Soluble fiber is also found richly in whole grains like oatmeal, cereal and wheat. Soluble fiber helps your body properly remove toxins in the bloodstream.

Go for Low-fat Proteins

The best sources of protein in a heart healthy diet would consist of lean meats, fish, poultry, and low-fat dairy products. Certain fish, such as salmon, herring and mackerel are rich in omega-3 fatty acids, which are known to lower levels of bad LDL cholesterol. People who don't like fish or are worried about possible mercury in fish, often take a high quality pure fish oil capsule instead of eating fish.

Legumes such as beans and peas are excellent protein sources and contain less fat. Go for skimmed and low-fat milk, and keep away from egg yolk.

Reduce salt intake

Too much salt in the diet is unhealthy. It can lead to high blood pressure, which is another risk factor in developing heart disease. Stay away from processed and canned food, and prepare home-cooked meals with a reduced amount of salt. Use salt substitutes, herbs and spices to add flavour to your food. Switch to Himalayan pink crystal salt instead of regular chemical-type salt.

Controlling portion sizes

Aside from knowing the right foods to eat, a heart healthy diet should also consider portion sizes. Eating foods in super-sizes that are out of proportion is not healthy. Remember that eating more calories, cholesterol and fat than your body can metabolize can lead to detrimental effects in your cardiovascular health.

Follow these health tips along with advice from your doctor and you may find that a heart healthy diet is not only doable, but very enjoyable as well. Small changes in your daily diet can have a significant impact in promoting a sound heart and body.

One of the smallest and easiest changes is to add a pure, natural fish oil capsule to your daily diet. Learn more about this health food supplement and see the many potential health benefits that you might be missing out on if you fail to take it or take the wrong one.

Susan Goodwin writes about fish oil health benefits at pureconcentratedfishoil.com pureconcentratedfishoil.com where you can get a free report about fish oil and heart health. Be sure to choose a pureconcentratedfishoil.com pure concentrated fish oil supplement that will provide you and your heart all the health benefits possible.