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Heart-healthy diet: 8 steps to prevent heart disease

5. Reduce the salt in your food

Eating a lot of salt can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing the salt in your food is an important part of a heart-healthy diet. The American Heart Association recommends that healthy adults eat less than 2,300 milligrams of sodium a day (about a teaspoon).

Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.

Low-salt items to choose High-salt items to avoid
  • Herbs and spices
  • Salt substitutes
  • Reduced-salt canned soups or prepared meals
  • Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup
  • Table salt
  • Canned soups and prepared foods, such as frozen dinners
  • Tomato juice
  • Soy sauce

6. Control your portion size

In addition to knowing which foods to eat, you'll also need to know how much you should eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions.

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 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.

7. Plan ahead: Create daily menus

You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action.

Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and limit high-fat and salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.

8. Allow yourself an occasional treat

Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.

Incorporate these eight tips into your life, and you'll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.

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References
  1. Lichtenstein AH, et al. Diet and lifestyle recommendations revision 2006: A scientific statement from the American Heart Association Nutrition Committee. Circulation. 2006;114:82.
  2. Fats 101. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=3045789. Accessed Jan. 12, 2010.
  3. Trans fats. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=3045792. Accessed Jan. 12, 2010.
  4. Sodium. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=4708. Accessed Jan. 12, 2010.
  5. Cook NR, et al. Long term effects of dietary sodium reduction on cardiovascular disease outcomes: Observational follow-up of the trials of hypertension prevention (TOHP). British Medical Journal. 2007;334:885.
  6. What foods are in the grain group? U.S. Department of Agriculture. http://www.mypyramid.gov/pyramid/grains_print.html. Accessed Jan. 12, 2010.
  7. Nutrition for everyone: Using fruits and vegetables to manage your weight. Centers for Disease Control and Prevention. http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/CDC_5-A-Day.pdf. Accessed Jan. 12, 2010.
  8. How much should you eat? United States Department of Agriculture. http://www.mypyramid.gov/STEPS/howmuchshouldyoueat.html. Accessed Jan. 12, 2010.
  9. Flaxseed and flaxseed oil. National Center for Complementary and Alternative Medicine. http://nccam.nih.gov/health/flaxseed/D313_herbs.pdf. Accessed Jan. 12, 2010.

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March 6, 2010

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