| Category | Healthy Heart Diet |
A healthy heart diet, also known as a heart-healthy diet, focuses on eating foods that promote cardiovascular health and reduce the risk of heart disease and related conditions. This diet typically emphasizes whole, nutrient-rich foods while limiting unhealthy fats, sodium, and added sugars.
Key components of a healthy heart diet include:
Plenty of fruits and vegetables: These provide essential vitamins, minerals, fiber, and antioxidants that support heart health.
Whole grains: Foods like whole wheat, oats, quinoa, and brown rice provide fiber, which helps lower cholesterol and regulate blood sugar levels.
Lean proteins: Sources of lean protein such as poultry, fish, beans, lentils, and tofu are preferred over fatty cuts of meat or processed meats, as they are lower in saturated fats and cholesterol.
Healthy fats: Foods rich in unsaturated fats, such as avocados, nuts, seeds, and olive oil, can help lower cholesterol levels and reduce inflammation.
Limited saturated and trans fats: These fats, found in fatty meats, full-fat dairy products, and processed foods, can raise cholesterol levels and increase the risk of heart disease.
Reduced sodium intake: Excessive sodium consumption can contribute to high blood pressure, so it's important to limit the intake of processed and salty foods.
Moderate alcohol consumption: For those who choose to drink alcohol, moderate consumption (up to one drink per day for women and up to two drinks per day for men) may have cardiovascular benefits.
Overall, a healthy heart diet emphasizes whole, minimally processed foods and encourages balanced eating patterns to support heart health and reduce the risk of heart disease.
