Menu for a Healthy Heart Diet

Eating healthy for your heart isn't something only people who have suffered from a heart attack should consider. Eating heart healthy leads to healthier living and an increased quality of life. Take care of your heart and live better. The heart healthy diet is really for everyone.

Eat Lean Protein

Limit your intake of unhealthy fats, most of which come from meat and dairy products. So eat lean meat: poultry (skinless is even better) and fish. Fish is particularly good, as certain fish are high in Omega 3 fatty acids, which are among the good, heart-healthy fats. Flaxseed and walnuts are other good sources for Omega 3 fatty acids.

For dairy, choose low-fat options and avoid high fat foods such as butter. For oils, choose olive oil or canola. For a heart healthy fat, eat avocados. And for additional sources of protein, eat legumes.

Eat Fruits & Vegetables

Fruits and vegetables provide essential vitamins and minerals. Many also provide dietary fiber, which is important for the body's digestive system to function optimally. Soluble fiber also helps lower cholesterol and therefore reduces the risk of heart disease. To keep your fruits and vegetables a heart healthy choice, don't smother them in creamy, buttery or cheesy sauces. Likewise, don't prepare them battered and fried. Avoid choosing canned or frozen fruits with lots of added sugar. And if not eating fresh vegetables, choose those with the least added sodium.

Good Fat Versus Bad Fat

Saturated and trans fats are the bad fats. These solid fats, such as those found in butter, lard, margarine, shortening, etc., contribute to high cholesterol, a factor in developing coronary artery disease. High levels of cholesterol lead to plaque build-up, which increases the chances of a heart attack or stroke. Ideally, less than 7 percent of daily consumed calories would contain saturated fats. And less than 1 percent would contain trans fats. Try to switch from these bad fats to the good fats, to monounsaturated fats (such as olive oil and canola) and polyunsaturated fats (which are found in nuts and seeds).