Omega-3 fatty acids, which are found in fish and some plant sources, are a good source of unsaturated fats. Fish oils contain the omega-3 fatty acids docosahexaenoic DHA and eicosapentaenoic EPA acids, which have significant benefits for the heart.

The American Heart Association recommends eating fatty fish such as salmon at least twice a week to gain a healthful amount of these omega-3 fatty acids. Although eating fish appears to protect the heart, the effect of fish oil supplements is unclear.

Some studies suggest these supplements are heart protective, but other studies indicate that omega-3 fatty acid supplements have minimal benefit. Carbohydrates are either complex as in starches or simple as in sugars.

One gram of carbohydrates provides 4 calories. Try to get your carbohydrates from complex sources such as vegetables, fruits, and whole grains. Many studies report that people can protect their heart and circulation by eating plenty of fruits and vegetables.

Complex carbohydrates found in whole grains and vegetables are much healthier than those found in starch-heavy refined carbohydrate foods, such as white-flour pastas and white potatoes. Most complex carbohydrates are high in fiber, which is important for health.

Dietary fiber is an important component of many complex carbohydrates. It is found only in plants. Fiber cannot be digested by humans but passes through the intestines, drawing water with it, and is eliminated as part of feces content.

Americans eat nearly half a pound 0. High levels of sugar consumption, fructose or sucrose, are associated with higher triglycerides and lower levels of HDL good cholesterol. The high consumption of sugar is contributing to our current obesity epidemic.

Soda, other sweetened beverages, and fruit juice are major causes of childhood obesity. The American Heart Association recommends eating nutrient-rich fruits and vegetables instead of sugar-sweetened beverages and food products with added sugars. The focus is on limiting added sugars in foods, not the naturally occurring sugars found in fruits and unsweetened dairy products.

The AHA recommends no more than calories 6 teaspoons for women and calories 9 teaspoons for men of added sugar per day. Be aware that nutrition labels on food packages do not distinguish between added sugar and naturally occurring sugar. Ingredients that indicate added sugars include:.

Protein is found in animal-based products meat, poultry, fish, and dairy as well as vegetable sources such as beans, soy, nuts, and whole grains. Protein is important for strong muscles and bones. The best sources of protein are fish, poultry, low-fat dairy products, beans, and soy.

Restrict intake of red meat or any meat that is not lean. Evidence suggests that eating moderate amounts of fish twice a week may improve triglyceride and HDL levels and help lower the risks for death from heart disease and stroke. The healthiest fish are oily fish such as salmon, mackerel, trout, sardines, or albacore "white" tuna, which are high in the omega-3 fatty acids DHA and EPA.

Most guidelines recommend eating fish at least twice a week. On average, 3 capsules of fish oil preferably as supplements of DHA-EPA are about equivalent to eating one serving of fish.

However, studies suggest that fish oil supplements are not as heart protective as dietary sources. Saturated fat in meat is the primary danger to the heart. The fat content of meat varies depending on the type and cut.

For heart protection, choose lean meat. It is best to eat skinless chicken or turkey. The leanest cuts of pork loin and tenderloin , veal, and beef are nearly comparable to chicken in calories and fat as well as their effect on LDL and HDL levels.

However, in terms of heart health, fish or beans are better choices. The best dairy choices are low-fat or fat-free products. Substituting low-fat dairy products for full-fat dairy products can help to lower saturated fat intake and total calorie intake while still providing protein, vitamins, and minerals.

Soy foods are made from soybeans, a legume. The best sources of soy protein are soy products soybeans, tempeh, tofu, soy flour, and soy milk.

Soy sauce is not a good source of soy protein. It contains only a trace amount of soy and is very high in sodium.

For many years, soy was promoted as a food that could help lower cholesterol and improve heart disease risk factors. However, it appears that soy protein and isoflavone supplement pills do not have a major effect on cholesterol or heart disease prevention.

The American Heart Association still encourages people to include soy foods as part of an overall heart healthy diet but does not recommend using isoflavone supplements. It recommends replacing foods high in animal fats with those containing soy protein. Antioxidants are chemicals that act as scavengers of particles known as oxygen-free radicals also sometimes called oxidants.

Vitamins E and C have been studied for their health effects because they serve as antioxidants. High intake of foods rich in these vitamins as well as other food chemicals are associated with many health benefits, including prevention of heart problems.

However, despite much research, there is little evidence that regular use of multivitamin supplements reduces the risk for heart disease. Supplements of vitamin E, vitamin C, and beta-carotene are not recommended as part of a heart-healthy diet. Food rich in these nutrients is recommended.

A multivitamin may be recommended in certain specific circumstances for individuals with increased nutritional needs such as people who have had weight loss surgeries or women who are trying to get pregnant.

Deficiencies in the B vitamins folate known also as folic acid or vitamin B 9 , B 6 , and B 12 have been associated with a higher risk for heart disease in some studies.

Such deficiencies produce higher blood levels of homocysteine, an amino acid that has been associated with a higher risk for heart disease, stroke, and heart failure. While major studies have indicated that B vitamin supplements help lower homocysteine levels, they do not protect against heart disease, stroke, or dementia memory loss.

Homocysteine may be a marker for heart disease rather than a cause of it. Vitamin D, in addition to promoting bone health, may also be important for heart health.

In studies, people who were vitamin D deficient appeared to have an increased risk for heart-related deaths. Other studies have suggested that children and adolescents who have low blood levels of vitamin D may be at increased risk of developing heart disease and diabetes.

More research is needed. Dietary sources of vitamin D include fatty fish such as salmon, mackerel, and tuna , egg yolks, liver, and vitamin D-fortified milk, orange juice, or cereals.

Sunlight is also an important source of vitamin D. However, many Americans do not get enough vitamin D solely from diet or exposure to sunlight and may require supplements. At this time, there is no standard recommendation for whether people should take vitamin D supplements for heart health, or at what dosages.

Many health care providers recommend that for bone and overall health, people should receive the following daily amounts of vitamin D, according to their age:.

A potassium-rich diet can provide a small reduction in blood pressure. Potassium-rich foods include:. Potassium supplements should not be taken without first checking with your provider. For people who take potassium-sparing diuretics such as spironolactone , or have chronic kidney problems, potassium supplements may be very dangerous.

Some studies suggest that magnesium supplements may cause small but significant reductions in blood pressure.

The recommended daily allowance of magnesium is mg. People who live in soft water areas, who use diuretics, or who have other risk factors for magnesium loss may require more dietary magnesium than others. Calcium regulates the tone of the smooth muscles lining blood vessels.

Studies have found that people who consume enough adequate dietary calcium on a daily basis have lower blood pressure than those who do not.

Consuming too much dietary calcium may, however, have a negative effect. Dairy products are the main dietary source of calcium. Other foods that are rich in calcium include collard greens, sardines canned with bones, and fortified almond, rice, or soy milks. Some sodium salt is necessary for health, but the amount is vastly lower than that found in the average American diet.

High salt intake is associated with high blood pressure hypertension. Limiting sodium can help lower blood pressure and may also help protect against heart failure and heart disease. Some people especially African-Americans, older adults, people with diabetes, and people with a family history of hypertension are "salt sensitive," which means their blood pressure increases in response to sodium more than other people's.

People with salt sensitivity have a higher than average risks of developing high blood pressure as well as other heart problems. Sodium restriction is particularly important for people with salt sensitivity, as well as those with diagnosed hypertension.

Simply eliminating the use of salt at the table eating can help. But it is also important to reduce or avoid processed and prepared foods that are high in sodium. Spices can be used in place of salt to enhance flavor. Salt substitutes, such as Nu-Salt and Mrs.

Dash which contain mixtures of potassium, sodium, and magnesium , are available, but they can be risky for people with kidney disease or those who take blood pressure medication that causes potassium retention. For people without risks for potassium excess, adding potassium-rich foods to a diet can help.

People with certain medical conditions, such as heart failure that cause fluid retention may need to restrict their intake of water and other fluids. A number of studies have found heart protection from moderate alcohol intake one or two glasses a day.

Although red wine is most often cited for healthful properties, any type of alcoholic beverage appears to have similar benefit. However, alcohol abuse can increase the risk of high blood pressure and many other serious problems. To avoid alcohol use disorders, men should limit their intake to no more than 2 drinks a day, and women should have no more than 1 drink a day.

People with certain risk factors such as breast cancer should have stricter limits or consider not consuming any alcohol. Overuse of alcohol can lead to many heart problems.

People with high triglyceride levels should drink sparingly if at all because even small amounts of alcohol can significantly increase blood triglycerides. Pregnant women, people who can't drink moderately, and people with liver disease should not drink at all.

People who are watching their weight should be aware that alcoholic beverages are high in calories. Coffee drinking is associated with small increases in blood pressure, but the risk it poses is very small in people with normal blood pressure.

Moderate coffee consumption 3 to 5 cups a day, or the equivalent of mg of caffeine per day poses no heart risks and long-term coffee consumption does not appear to increase the risk for heart disease in most people.

Although both black and green tea contain caffeine, they are safe for the heart. Tea contains chemicals called flavonoids that may be heart protective. There are many dietary approaches for protecting heart health, such as the Mediterranean Diet, which emphasizes fruits, vegetables, and healthy types of fats.

The DASH diet is very effective for people with high blood pressure and others who need to restrict sodium salt intake. Other heart-healthy diet plans include the American Heart Association diet and the USDA Food Pattern. Try to focus on eating a balanced meal full of nutrient-rich foods.

Vegetables and fruits provide the most nutrients and fiber, and the fewest calories. Whole grain foods oats, bulgur, barley, brown rice are also rich in fiber and vitamins. The Mediterranean diet is rich in heart-healthy fiber and nutrients, including omega-3 fatty acids and antioxidants.

The diet focuses on fruits, vegetables, and unsaturated "good" fats, particularly olive oil. Olive oil contains monounsaturated fatty acids MUFAs and also contains polyphenols, which are phytochemicals plant chemicals that contain antioxidant properties. Virgin olive oil comes from a simple pressing of the fruit.

Extra-virgin olive oil is a superior tasting form of virgin olive oil. Non-virgin olive oils are produced using chemical processes. For health purposes, it is best to use extra-virgin or virgin olive oil. Growing evidence continues to support the heart-protective properties of the Mediterranean diet.

Research has shown that such a diet prevents heart disease, reduces the risk for a second heart attack, and helps cholesterol-lowering statin drugs work better. Despite claims, garlic does not help lower LDL "bad" cholesterol, though it adds flavor to many Mediterranean recipes. Older adults who combine a Mediterranean diet with healthy lifestyle habits have been found to live longer lives.

Many studies confirm that the Mediterranean diet is as good as or better than a low-fat diet for preventing heart attack, stroke, or other heart events. The salt-restrictive DASH diet Dietary Approaches to Stop Hypertension is proven to help lower blood pressure, and may have additional benefits for preventing heart disease, stroke, and heart failure.

Effects on blood pressure are sometimes seen within a few weeks. This diet is rich in important nutrients and fiber. A diet that is effective in lowering blood pressure is called Dietary Approaches to Stop Hypertension DASH.

Low carbohydrate diets generally restrict the amount of carbohydrates but do not restrict protein sources. The Atkins diet restricts complex carbohydrates in vegetables and, particularly, fruits that are known to protect against heart disease. The Atkins diet also can cause excessive calcium excretion in urine, which increases the risk for kidney stones and osteoporosis.

This diet is a weight loss program and not meant for long term health maintenance. Low-carbohydrates diets, such as South Beach, The Zone, and Sugar Busters, rely on a concept called the "glycemic index," or GI, which ranks foods by how fast and how high they cause blood sugar levels to rise.

Foods on the lowest end of the index, such as whole grains, fruits, beans, and non-starchy vegetables, take longer to digest may stabilize insulin levels. Foods high on the glycemic index include white bread, white potatoes, and pasta.

However, some research suggests that glycemic index may not have much impact on heart health. According to the Academy of Nutrition and Dietetics, low GI diets are not recommended for weight loss or weight maintenance since they have not been proven to be effective.

Another fad low-carbohydrate diet is the ketogenic keto diet, which emphasizes a high fat consumption to push energy metabolism from glucose towards fatty acids. The keto diet may be considered therapeutic for certain neurologic conditions, such as refractory epilepsy in children.

However this diet may adversely affect blood lipids, and therefore may increase the risk of heart disease and stroke. The keto diet is not clinically recommended as a method for weight loss, for long term health maintenance, or for any condition outside of clinical supervision.

Some people do find that low-carbohydrate diets help with weight loss in the short term. But there has been debate about whether Atkins and other low-carbohydrate diets can increase the risk for heart disease, as people who follow these diets tend to eat more animal-saturated fat and protein and less fruits and vegetables.

In general, these diets appear to lower triglyceride levels and raise HDL good cholesterol levels. Total cholesterol and LDL bad cholesterol levels tend to remain stable or possibly increase somewhat. Large studies have not found an increased risk for heart disease, at least in the short term.

In fact, some studies indicate that these diets may help lower blood pressure most likely from weight loss. Long-term safety and other possible health effects are still a concern, especially when these diets restrict healthy foods such as fruit, vegetables, and grains while not restricting saturated fats.

The Ornish program is an example of a dietary plan that limits fats even more drastically. It excludes all oils and animal products except nonfat dairy and egg whites. Low-fat diets that are high in fiber, whole grains, legumes, and fresh produce may offer health advantages in addition to their effects on cholesterol, including helping maintain a healthy weight.

However, very restrictive diets such as the Ornish program can be so difficult to maintain that most people have difficulty staying with them. Very low-fat diets may also reduce calcium absorption, and absorption of the fat-soluble vitamins D, K, A, and E.

Many people who reduce their fat intake do not consume enough of the basic nutrients, including vitamins A, D, E, calcium, iron, and zinc.

People on low-fat diets should eat a wide variety of foods and take a multivitamin if appropriate. Calorie restriction is the cornerstone of weight-loss programs. Restricting calories also appears to have beneficial effects on cholesterol levels, including reducing LDL and triglycerides and increasing HDL levels.

In general, reducing calories while increasing physical activity is still the best method for maintaining weight loss and preventing serious conditions, such as diabetes and heart disease.

As a rough rule of thumb, 1 pound 0. However, caloric restrictions and metabolic needs vary by person and need to be individually calculated.

The report evaluates how well each of 10 popular diets or eating patterns aligns with nine of 10 features of AHA's dietary guidance for heart-healthy eating: consuming a wide variety of fruits and vegetables; choosing mostly whole grains instead of refined grains; using liquid plant oils rather than tropical oils; eating healthy sources of protein, such as from plants, seafood or lean meats; minimizing added sugars and salt; limiting alcohol; choosing minimally processed foods instead of ultraprocessed foods; and following this guidance wherever food is prepared or consumed.

The one feature not included in scoring was the energy balance needed to maintain a healthy weight, because it is influenced by factors other than dietary choices, such as physical activity levels. The statement did not review commercial dietary programs, those that are followed for fewer than 12 weeks, practices such as intermittent fasting or time-restricted eating, or diets used to manage non-cardiovascular health conditions.

The diets were divided into four tiers based on their scores, which ranged from 31 to Only one — the DASH Dietary Approaches to Stop Hypertension eating plan — got a perfect score.

This eating pattern is low in salt, added sugar, tropical oil, alcohol and processed foods and high in non-starchy vegetables, fruits, whole grains and legumes. Proteins mostly come from plant sources, such as legumes, beans or nuts, along with fish or seafood, lean poultry and meats and low-fat or fat-free dairy products.

The Mediterranean eating pattern had a slightly lower score 89 because unlike DASH, it allows for moderate alcohol consumption and does not address added salt.

The pescetarian diet 92 , which allows for seafood in addition to plant-based foods, and vegetarian diet 86 also were in the top tier. Vegan and low-fat diets 78 each fell into the second tier.

While they emphasize fruits, vegetables, whole grains, legumes and nuts, while limiting alcohol and added sugars, the vegan diet is so restrictive it could be challenging to follow long-term or when eating out and may increase the risk of vitamin B deficiency, which can lead to anemia.

There also are concerns that low-fat diets treat all fats equally, whereas the AHA guidance calls for replacing saturated fats with healthier fats. People eating low-fat diets also may overconsume less healthy sources of carbohydrates, such as added sugars and refined grains.

But these concerns may be overcome with proper nutritional counseling and education. One way to begin is to create a daily meal plan that emphasizes vegetables, fruits and whole grains and limits high-fat foods such as red meat, cheese and baked goods and high-sodium foods such as canned or processed foods.

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Request Appointment. Menus for heart-healthy eating: Cut the fat and salt. Products and services. Menus for heart-healthy eating: Cut the fat and salt Heart-healthy eating doesn't have to be difficult.

By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Making the move to DASH.

National Heart, Lung, and Blood Institute. Accessed March 23, Department of Health and Human Services and U. Department of Agriculture. Zeratsky KA expert opinion.

The keto diet is not clinically recommended as a method for weight loss, for long term health maintenance, or for any condition outside of clinical supervision. Some people do find that low-carbohydrate diets help with weight loss in the short term.

But there has been debate about whether Atkins and other low-carbohydrate diets can increase the risk for heart disease, as people who follow these diets tend to eat more animal-saturated fat and protein and less fruits and vegetables.

In general, these diets appear to lower triglyceride levels and raise HDL good cholesterol levels. Total cholesterol and LDL bad cholesterol levels tend to remain stable or possibly increase somewhat.

Large studies have not found an increased risk for heart disease, at least in the short term. In fact, some studies indicate that these diets may help lower blood pressure most likely from weight loss. Long-term safety and other possible health effects are still a concern, especially when these diets restrict healthy foods such as fruit, vegetables, and grains while not restricting saturated fats.

The Ornish program is an example of a dietary plan that limits fats even more drastically. It excludes all oils and animal products except nonfat dairy and egg whites. Low-fat diets that are high in fiber, whole grains, legumes, and fresh produce may offer health advantages in addition to their effects on cholesterol, including helping maintain a healthy weight.

However, very restrictive diets such as the Ornish program can be so difficult to maintain that most people have difficulty staying with them. Very low-fat diets may also reduce calcium absorption, and absorption of the fat-soluble vitamins D, K, A, and E. Many people who reduce their fat intake do not consume enough of the basic nutrients, including vitamins A, D, E, calcium, iron, and zinc.

People on low-fat diets should eat a wide variety of foods and take a multivitamin if appropriate. Calorie restriction is the cornerstone of weight-loss programs. Restricting calories also appears to have beneficial effects on cholesterol levels, including reducing LDL and triglycerides and increasing HDL levels.

In general, reducing calories while increasing physical activity is still the best method for maintaining weight loss and preventing serious conditions, such as diabetes and heart disease.

As a rough rule of thumb, 1 pound 0. However, caloric restrictions and metabolic needs vary by person and need to be individually calculated. A Registered Dietitian can help you determine how many calories per day you need in order to lose weight. Weight Management A healthy weight is very important for healthy cholesterol levels.

For people who are overweight or obese, losing even a modest amount of weight has significant health benefits, even if an ideal weight is not achieved. There is a direct relationship between the amount of weight lost and an improvement in cholesterol. Even greater amounts of weight loss can help improve LDL bad cholesterol and HDL good cholesterol levels.

Weight loss also helps reduce the need for blood pressure medication, improve blood glucose sugar levels, and lower the risk for developing type 2 diabetes. Obesity is now considered and treated as a disease, not a lifestyle issue.

The medical community's understanding of weight issues has evolved. Scientific evidence shows that weight gain is a complex process, and weight loss involves more than simple will power. It is clear that excess weight contributes to many health problems, including increased risks for cardiovascular disease conditions.

Your provider should check your body mass index BMI at least once a year. You can also check your BMI online at -- www. Guidelines recommend your provider create an individualized weight loss plan for you if you are overweight or obese.

The plan should include three components:. If you have risk factors for heart disease or diabetes and do not achieve weight loss from diet and lifestyle changes alone, your provider may recommend adding a prescription medication to your weight loss plan.

For people who have a very high BMI with several cardiovascular risk factors such as diabetes and high blood pressure and who are unable to lose weight, bariatric surgery may be considered.

Lifelong changes in eating habits, physical activity, and attitudes about food and weight are essential to weight management. Unfortunately, although many people can lose weight initially, it is very difficult to maintain weight loss.

Here are some general suggestions that may be helpful:. Even repeated failure to lose weight is no reason to give up. Inactivity is a major risk factor for coronary artery disease, on par with smoking, unhealthy cholesterol, and high blood pressure. In fact, studies suggest that people who change their diet in order to control cholesterol lower their risk for heart disease only when they also follow a regular aerobic exercise program.

Exercise also helps improve blood pressure and blood sugar glucose levels. The American Heart Association's current guidelines recommend regular physical activity: at least minutes of moderate-intensity aerobic activity per week such as 30 minutes of moderate intensity exercise at least 5 days of the week , or at least 75 minutes of vigorous aerobic activity per week such as 25 minutes at least 3 times a week.

Moderate to high intensity muscle strengthening activity strength training is also recommended at least 2 days per week. American Heart Association -- www. org American College of Cardiology -- www. org National Heart, Lung, and Blood Institute -- www.

gov Academy of Nutrition and Dietetics -- www. org Food and Nutrition Information Center -- www. Al-Khudairy L, Hartley L, Clar C, Flowers N, Hooper L, Rees K. Omega 6 fatty acids for the primary prevention of cardiovascular disease.

Cochrane Database Syst Rev. PMID: www. Arnett DK, Blumenthal RS, Albert MA, et al. Aune D, Keum N, Giovannucci E, et al.

Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.

Bazzano LA, Hu T, Reynolds K, et al. Effects of low-carbohydrate and low-fat diets: a randomized trial. Ann Intern Med. Despres JP, Larose E, Poirier P. Obesity and cardiometabolic disease. In: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds.

Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. Philadelphia, PA: Elsevier; chap Estruch R, Ros E, Salas-Salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts.

N Engl J Med. PMID: pubmed. Fox CS, Golden SH, Anderson C, et al. Update on prevention of cardiovascular disease in adults with type 2 diabetes mellitus in light of recent evidence: a scientific statement from the American Heart Association and the American Diabetes Association.

Grey A, Bolland M. Clinical trial evidence and use of fish oil supplements. JAMA Intern Med. Hartley L, May MD, Loveman E, Colquitt JL, Rees K. Dietary fibre for the primary prevention of cardiovascular disease.

Hooper L, Martin N, Abdelhamid A, Davey Smith G. Reduction in saturated fat intake for cardiovascular disease. Jensen MD, Ryan DH, Apovian CM, et al. J Am Coll Cardiol. Micha R, Peñalvo JL, Cudhea F, Imamura F, Rehm CD, Mozaffarian D. Association between dietary factors and mortality from heart disease, stroke, and type 2 diabetes in the United States.

Mosca L, Benjamin EJ, Berra K, et al. Effectiveness-based guidelines for the prevention of cardiovascular disease in women -- update: a guideline from the American Heart Association. Moyer VA; US Preventive Services Task Force. Vitamin, mineral, and multivitamin supplements for the primary prevention of cardiovascular disease and cancer: US preventive services task force recommendation statement.

Mozaffarian D. Nutrition and cardiovascular and metabolic diseases. Sacks FM, Lichtenstein AH, Wu JHY, et al. Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association.

US Department of Health and Human Services; US Department of Agriculture. Dietary Guidelines for Americans Accessed October 24, US Preventive Task Force. Statin use for the primary prevention of cardiovascular disease in adults: preventive medication. Updated November 13, Accessed April 9, Van Horn L, Carson JA, Appel LJ, et al.

Vos MB, Kaar JL, Welsh JA, et al. Added sugars and cardiovascular disease risk in children: A scientific statement from the American Heart Association. Reviewed by: Michael A. Chen, MD, PhD, Associate Professor of Medicine, Division of Cardiology, Harborview Medical Center, University of Washington Medical School, Seattle, WA.

Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team. Share Facebook Twitter Linkedin Email Home Health Library. Heart-healthy diet Diet - heart health - InDepth. Highlights Heart-Healthy Diet Guidelines The American College of Cardiology and American Heart Association core dietary guidelines for reducing unhealthy cholesterol levels recommend: Make vegetables, fruits, and whole grains the focus of your diet.

Include fish, legumes beans , and nuts in your diet and use nontropical vegetable oils such as olive or canola oil. Limit intake of sweets, sugar-sweetened beverages, and red or processed meats.

Following this dietary pattern helps to naturally limit intake of trans fats and sodium and to replace saturated fats with mono- and poly-unsaturated fats. Replace unhealthy saturated and trans fats with healthy unsaturated fats from plant and fish oils.

Olive and canola oils are rich in monounsaturated fats. Salmon and other fatty fish, as well as walnuts and other nuts, are excellent sources of polyunsaturated fats.

Restrict your sodium salt intake to avoid exceeding the recommended daily values. Reducing sodium is especially important for middle-aged and older people, African-Americans, and people with high blood pressure.

The DASH diet is a good example of a heart-healthy eating plan that limits sodium intake to less than 2. If you drink alcohol, do so in moderation no more than 1 drink per day for women, 2 drinks per day for men. Exercise regularly so that you burn at least as many calories as you consume to attain or maintain a healthy weight.

This can help lower blood pressure and cholesterol levels. Your exercise routine should include at least minutes of moderate-intensity aerobic activity per week such as 30 minutes of moderate intensity exercise at least 5 days of the week , or at least 75 minutes of vigorous aerobic activity per week such as 25 minutes at least 3 times a week.

Have your health care provider create an individualized weight loss plan for you if you are overweight or obese. The plan should include a reduced calorie diet, behavioral strategies, and increased physical activity. Get Your Vitamins From Food There is little evidence that multivitamin supplements help reduce the risk for heart disease or cancer, according to recommendations from the United States Preventive Services Task Force.

Introduction The goals of a heart-healthy diet are to eat foods that help to obtain or maintain healthy levels of cholesterol and blood pressure.

For a healthy heart it is important to: Reduce low-density lipoprotein LDL , the bad cholesterol, which is harmful to the heart Reduce other harmful lipids fatty molecules , such as triglycerides Increase high-density lipoprotein HDL , the good cholesterol Control blood pressure.

Maintain a healthy weight. The foods you consume, along with regular exercise, can help achieve these goals. General Recommendations Choose foods that are rich in nutrients.

Nutrients are chemical substances essential for the body's function: Macronutrients are the major components of food. Fat, carbohydrates, and protein are macronutrients. Micronutrients include vitamins and minerals.

They are required by the body only in small amounts. The American Heart Association's AHA dietary and lifestyle guidelines recommend: Balance calorie intake and physical activity to achieve or maintain a healthy body weight.

Controlling weight, quitting smoking, and exercising regularly are essential companions of any diet program. Try to get at least 40 minutes of moderate-intensity exercise on 3 to 4 or more days per week.

Eat a diet rich in a variety of vegetables and fruits. Vegetables and fruits that are deeply colored such as spinach, carrots, peaches, and berries are especially recommended as they have the highest micronutrient content. Choose whole-grain and high-fiber foods.

These include fruits, vegetables, and legumes beans. These provide additional protein, fiber, and other nutrients that are usually lost in the refining process, Include fish, poultry, fat-free or low-fat dairy products, legumes, and nuts.

Eat at least twice a week oily fish, such as salmon, trout, herring, mackerel, and sardines, which are rich in heart-protective omega-3 fatty acids.

Limit intake of red meat. Grill, bake, or broil do not fry! using nontropical vegetable oils, such as olive or canola oil. Avoid trans fats found in partially-hydrogenated fats and oils, commercially baked products, and many fast foods. Use little or no salt in your foods.

Reduce or avoid processed foods that are high in sodium salt. Reducing salt can lower blood pressure and decrease the risk of heart disease and heart failure. Limit beverages and foods that contain added sugars corn syrups, sucrose, glucose, fructose, maltose, dextrose, concentrated fruit juice, honey.

If you consume alcohol, do so in moderation. The AHA recommends limiting alcohol to no more than 2 drinks per day for men and 1 drink per day for women. Cholesterol and Diet Cholesterol is a soft, waxy substance that is present in all animal cells and in animal-based foods not in plants.

The American College of Cardiology ACC and American Heart Association AHA joint dietary guidelines for reducing unhealthy cholesterol levels recommend: Make vegetables, fruits, and whole grains the focus of your diet Include low-fat or fat-free dairy products, poultry without skin, fish, legumes beans , nontropical vegetable oils, and nuts Limit intake of sweets, sugar-sweetened beverages, and red meats Blood Pressure and Diet High blood pressure, also called hypertension, is elevated pressure of the blood in the arteries.

Elevated blood pressure is in the range of to for systolic and less than 80 for diastolic blood pressure. High blood pressure hypertension , Stage I, a blood pressure reading between to for systolic and between 80 to 89 for diastolic pressure.

Stage II hypertension is a reading over for systolic and over 90 for diastolic pressure. Lifestyle changes are important for preventing and treating high blood pressure. They include: Maintain a healthy weight Exercise regularly Quit smoking Limit alcohol consumption to no more than one or two drinks a day Reduce sodium salt intake in your diet Sodium is the critical factor in controlling high blood pressure.

Nutrition Basics Fats Some fat is essential for normal body function. Dietary guidelines for heart health recommend that: Monounsaturated fatty acids found in olive oil, canola oil, peanut oil, nuts, and avocados and omega-3 polyunsaturated fatty acids found in oily fish, canola oil, flaxseed, and walnuts should be the first choice for fats.

Omega-6 polyunsaturated fatty acids corn, safflower, sunflower, and soybean oils and nuts and seeds are the second choice for fats. Saturated fats are found predominantly in animal products meat, whole-fat dairy as well as tropical oils coconut, palm.

Limit trans fats found in stick margarine, commercial baked goods, snack and fried foods to a minimum. Click the icon to see an image of saturated fats. Click the icon to see an image of trans fatty acids. Omega-3 Fatty Acids Omega-3 fatty acids, which are found in fish and some plant sources, are a good source of unsaturated fats.

Click the icon to see an image of omega-3 fatty acids. Carbohydrates Carbohydrates are either complex as in starches or simple as in sugars. Complex Carbohydrates Fiber Complex carbohydrates found in whole grains and vegetables are much healthier than those found in starch-heavy refined carbohydrate foods, such as white-flour pastas and white potatoes.

Click the icon to see an image of complex carbohydrates. Different fiber types may have specific benefits: Insoluble fiber found in wheat bran, whole grains, seeds, nuts, beans, and fruits and vegetables may help achieve weight loss. Consuming whole grains on a regular basis may lower the risk for heart disease and heart failure, improve factors involved with diabetes, and lower the risk for type 2 diabetes.

Whole grains include brown rice, quinoa, bulgur, oatmeal, and whole-wheat bread, High consumption of nuts such as almonds, macadamia, and walnuts may be highly heart protective, independent of their fiber content.

The American Heart Association recommends that at least half of grains consumed in one day should be whole grains. Soluble fiber found in dried beans, oat bran, barley, apples, and citrus fruits may help achieve healthy cholesterol levels and possibly reduce blood pressure as well.

Soluble fiber supplements, such as those that contain psyllium or glucomannan, may also be beneficial. Psyllium is taken from the husk of a seed and is effective for lowering total and LDL cholesterol.

It is found in laxatives Metamucil , breakfast cereals, and other products. People who increase intake of soluble fiber should also drink more water to avoid cramps. Click the icon to see an image of soluble and insoluble fiber. Simple Carbohydrates Sugar Americans eat nearly half a pound 0.

Sugars include: Sucrose. Source of most dietary sugar, found in sugar cane, honey, and corn syrup. Sucrose is a disaccharide a type of molecule formed by two simple sugars composed of glucose and fructose. Naturally occurring sugar found in fruits and vegetables. Although fructose does not appear to be have any different effects in the body than sucrose, most of the fruits and vegetables that contain it are important for good health.

However, because fructose can raise triglyceride levels, people with high triglycerides should try to select fruits that are relatively lower in fructose cantaloupe, grapefruit, strawberries, peaches, and bananas.

Fructose is a monosaccharide simple sugar. A third sugar, lactose, is a naturally occurring sugar found in dairy products including milk, yogurt, and cheese. Lactose is a disaccharide composed of glucose and galactose. Click the icon to see an image of simple carbohydrates.

Ingredients that indicate added sugars include: Corn sweetener Corn sugar Coconut sugar High fructose corn syrup Fruit juice concentrates Honey Agave Maple syrup Brown rice syrup Molasses Any sugar molecules ending in "ose" dextrose, fructose, glucose, lactose, maltose, sucrose.

Food product labels can help you determine how much sugar is present: Sugar-free. Less than 0. No added sugars or without added sugars. No sugars or sugar-containing ingredients such as juice or dry fruit is added during processing. Protein Protein is found in animal-based products meat, poultry, fish, and dairy as well as vegetable sources such as beans, soy, nuts, and whole grains.

Fish Evidence suggests that eating moderate amounts of fish twice a week may improve triglyceride and HDL levels and help lower the risks for death from heart disease and stroke.

Meat and Poultry Saturated fat in meat is the primary danger to the heart. Dairy Products The best dairy choices are low-fat or fat-free products. Soy Soy foods are made from soybeans, a legume. Vitamins Antioxidant Vitamins Antioxidants are chemicals that act as scavengers of particles known as oxygen-free radicals also sometimes called oxidants.

B Vitamins Folic Acid Deficiencies in the B vitamins folate known also as folic acid or vitamin B 9 , B 6 , and B 12 have been associated with a higher risk for heart disease in some studies. Click the icon to see an image of vitamin B9 sources. Click the icon to see an image of vitamin B12 sources.

Vitamin D Vitamin D, in addition to promoting bone health, may also be important for heart health. Many health care providers recommend that for bone and overall health, people should receive the following daily amounts of vitamin D, according to their age: 0 to 12 months: IU per day.

Minerals Potassium A potassium-rich diet can provide a small reduction in blood pressure. Potassium-rich foods include: Bananas Oranges Prunes Cantaloupes Tomatoes Dried peas and beans Nuts and seeds Potatoes with skin Avocados Soy milk Swiss chard and spinach Potassium supplements should not be taken without first checking with your provider.

Magnesium Some studies suggest that magnesium supplements may cause small but significant reductions in blood pressure. Calcium Calcium regulates the tone of the smooth muscles lining blood vessels. Click the icon to see an image of calcium sources.

Salt Restriction Some sodium salt is necessary for health, but the amount is vastly lower than that found in the average American diet. Here are some tips to lower your sodium salt intake: Look for foods that are labeled "low-sodium," "sodium-free," "no salt added," or "unsalted.

Be especially careful of canned, packaged, and frozen foods. A Registered Dietician-Nutritionist can teach you how to understand these labels. Frozen and fresh vegetables are preferable to canned as they are usually lower in sodium unless they are seasoned or served in a sauce most frozen vegetables have no added sodium and are comparable to fresh.

Do not cook with salt and do not add salt to your food. Try pepper, garlic, lemon, or other spices for flavor instead. Be careful of packaged spice blends as these often contain salt or salt products like monosodium glutamate, or MSG.

Avoid processed meats particularly cured meats, bacon, hot dogs, sausage, bologna, ham, and salami. Processed meats have been associated with increased risk for heart disease, type 2 diabetes, and certain types of cancer.

Avoid foods that are naturally high in sodium, like anchovies, nuts, olives, pickles, sauerkraut, soy and Worcestershire sauces, tomato and other vegetable juices, and cheese. Take care when eating out.

Stick to steamed, grilled, baked, boiled, and broiled foods with no added salt, sauce, or cheese. Use oil and vinegar, rather than bottled dressings, on salads.

Eat fresh fruit or sorbet when having dessert. Fluids Water People with certain medical conditions, such as heart failure that cause fluid retention may need to restrict their intake of water and other fluids. Alcohol A number of studies have found heart protection from moderate alcohol intake one or two glasses a day.

Coffee and Tea Coffee drinking is associated with small increases in blood pressure, but the risk it poses is very small in people with normal blood pressure. Diet Plans There are many dietary approaches for protecting heart health, such as the Mediterranean Diet, which emphasizes fruits, vegetables, and healthy types of fats.

Mediterranean Diet The Mediterranean diet is rich in heart-healthy fiber and nutrients, including omega-3 fatty acids and antioxidants. Olive oil, in place of solid fats, may: Help lower blood pressure Lower risk for heart disease Possibly have specific benefits for people with type 2 diabetes Olive oil contains monounsaturated fatty acids MUFAs and also contains polyphenols, which are phytochemicals plant chemicals that contain antioxidant properties.

There are several variations to the Mediterranean diet, but general recommendations include: Limit red meats. Drink 1 or 2 glasses of wine each day if alcohol is enjoyable and there are no reasons to restrict its use.

Limit whole fat dairy products. Eat moderate amounts of fish and poultry. Fish is the diet's main protein source. Eat plenty of fresh fruits and vegetables, nuts, legumes, beans, and whole grains.

Season foods with garlic, onions, and herbs. Lean protein sources include fish especially salmon , poultry, egg whites and tofu. Then fill at least half of your plate with non-starchy vegetables like tomatoes, salads and other greens, broccoli, carrots, mushrooms and green beans.

If desired, add a small portion of fruit or a cup of low-fat or nonfat milk or yogurt. Or, enjoy these as a between-meals snack instead. Limit foods that are high in saturated fat, since fat is a concentrated source of calories.

Choose lean meats. Trim visible fat from meats and skin from poultry before eating. Use lower-fat cooking methods, such as baking, broiling, roasting, stewing and steaming. Avoid frying foods. Watch out for added fats from condiments, such as cheese, butter, margarine, mayonnaise and salad dressing.

Eat less added sugars in the form of table sugar, honey, sweets, pastries and desserts. Avoid high-calories beverages like sodas, fruit juices and alcohol. Be active — exercise.

Some tips for increasing activity levels: Limit TV, computer and video game use. Schedule family exercise time. Get an exercise video or equipment to use at home. Walk the dog. Do errands by foot or bike.

Take the stairs instead of the elevator. Park farther away or get off the bus a few stops early and walk the rest of the way. Join a walking group, aerobics class, sports team, local pool, gym or community center.

To stay motivated: Choose a variety of activities to keep your workouts interesting. Set realistic goals, at a reasonable pace. Plan exercise into your weekly schedule. Find an exercise buddy — you can rely on each other for support. Keep an exercise log. Writing down what we do helps keep us focused.

Set a non-food reward for progress in meeting your goal. Be aware and plan. At home, eat only while sitting down at the table and stay out of the kitchen unless you are preparing food.

Keep tempting foods out of sight and make healthy snacks available. Use smaller plates, bowls and glasses. Make it inconvenient to eat more by chewing gum or brushing your teeth after meals. Eat mindfully: Take small bites.

Chew your food well. Put your utensil down between bites and savor the taste of the food. Monitor your progress: Check your body weight at least once a week — daily is okay — and keep a logbook. Keep a daily food journal. It will make you think more carefully about what you're eating and allow you to monitor calories.

There are many ways to track calories, including applications for your handheld device, free or paid online programs, or the good old fashioned paper and pencil method. Related clinics. Recommended reading.

Behavior Modification Ideas for Weight Management Weight management involves adopting a healthy lifestyle that includes a knowledge of nutrition, exercise, and a positive attitude.

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FAQ: Heart Disease Dr. FAQ: Heart-healthy Diets Find commonly asked questions regarding heart-healthy diets, including how to know if you need a transplant, how long the waiting list is, and more.

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