Overview
Heart disease is the most common cause of death in the United States, but according to the American Heart Association (AHA), that can be reduced through diet and a healthy lifestyle. A cardiac diet, or heart-healthy diet, limits fat, cholesterol and sodium to prevent and slow the progression of heart disease.
Heart Disease
According to the National Women’s Health Information Center, one of the primary causes of heart disease is an excess of plaque, a fatty substance that builds up in the arteries. Atherosclerosis is a condition characterized by too much arterial plaque, which leads to narrow and hard arteries. Atherosclerosis can prevent blood from flowing through the body properly and cause a heart attack or stroke.
Cardiac Diet Guidelines
According to the AHA, a cardiac diet limits saturated and trans fats and contains less than 300 mg of cholesterol and 1,500 mg of sodium (salt) a day. Diets high in saturated and trans fats and cholesterol increase plaque and the risk of atherosclerosis. Fat is also high in calories, and excess consumption of calories can lead to weight gain and obesity, a risk factor for heart disease. Too much sodium can cause high blood pressure (hypertension) in certain individuals, which also increases the risk of heart disease.
Foods to Limit
Saturated fat and trans fats are limited on a cardiac diet. Examples include butter, lard, margarine, cream, fat from meat, chicken skin, coconut and palm oil, shortening and partially hydrogenated oils. Decatur Memorial Hospital (DMH) in Illinois emphasizes the importance of reading nutrition facts and ingredient labels because saturated and trans fats are often used in processed foods such as cheese, ice cream and other frozen desserts, cakes, cookies, doughnuts, condiments and snack foods.
Sodium can be reduced by purchasing sodium-free canned goods, limiting processed foods and using a salt substitute. Individuals with heart disease or at risk for heart disease should also avoid adding salt to foods during cooking or at the table.
Foods To Encourage
The AHA recommends eating 4½ cups of fruits and vegetables a day and choosing whole grains whenever possible. They are rich sources of fiber, and the AHA says fiber can help lower cholesterol and blood pressure. Fiber also promotes satiety, which prevents overeating and supports a healthy weight. Examples of whole grains include oats, brown rice, barley, flaxseed, cornmeal, bulgur and quinoa.
Lean proteins such as poultry, low-fat dairy products, fish and seafood, egg whites, beans, legumes, nuts and lean meats are emphasized on a cardiac diet. Beans and legumes are good sources of fiber, and fish in particular is a good source of omega-3 fatty acids, which lower the risk of heart disease. Egg whites are preferred over whole eggs because most of the fat and cholesterol in an egg is in the yolk.
The best fats for a cardiac diet are unsaturated fats from olive and vegetable oils, trans-fat-free margarines, nuts, avocado and fish.
Healthy Cooking
Healthy cooking methods support healthy eating. Heart-healthy cooking methods use little or no oil and instead of frying, involves baking, broiling, boiling, roasting, grilling, steaming, poaching and stewing. The DMH also recommends skimming oil or solid fat from sauces and soups and removing all visible fat and skin from meat and chicken.
About this Author
Bethany Fong is a registered dietitian and chef from Honolulu, Hawaii. She has produced a variety of health education materials on multiple topics relating to wellness, and worked in many industries, including clinical dietetics, food service management and public health.
