Heart Healthy Diet Guidelines

Heart disease is the primary cause of death for adults in the United States, according to the Centers for Disease Control and Prevention. A healthy diet is essential for anyone interested in preserving or improving his or her cardiovascular health. Breaking old eating habits can be difficult, but with a little time and patience, anyone can begin to follow heart healthy diet guidelines. Dietary changes are often easier when the entire family gets involved. Preventing cardiovascular disease should begin during childhood, and the entire family should get involved in making heart healthy choices at home.

Reducing the amount of fat and cholesterol you consume each day is the most important step in obtaining optimum heart health. Limit your daily intake of total fat to no more than 35 percent, with saturated fat making up no more than 7 percent of your total fat. Trans fat intake should be kept to only 1 percent of your daily calories. Healthy adults should consume no more than 300 mg of cholesterol per day from food sources, and anyone with high LDL levels should not exceed 200 mg per day.

Whole grains are an excellent source of fiber and other nutrients, and an increase in whole grains is recommended by the American Heart Association. Adults should consume a minimum of 25 grams of dietary fiber every day. Other good sources of fiber include legumes, fruits and vegetables.

American diets are typically too high in sodium, resulting in high blood pressure and other cardiovascular diseases. Sodium intake should not exceed 2,300 mg per day in healthy adults. Those with high blood pressure or those at risk of cardiovascular disease, including African-Americans and the elderly, should limit their intake to 1,500 mg or less daily.

In addition to being high in fiber and low in calories, fruits and vegetables are packed full of vitamins and minerals needed for optimum health and disease prevention. Eating a diet high in fruits and vegetables may also make you less likely to snack on unhealthy foods or fill your plate with high-fat meats and cheeses.

A heart healthy diet means choosing lean cuts of meat and eating fish at least twice a week, according to the American Heart Association. Dairy products should be limited to 1 percent fat, and menus should be based around foods that are low in saturated fat, cholesterol and trans fat. Poultry and fish are generally healthy alternatives to beef and pork.

To keep the heart healthy, serving sizes should be based on need instead of desire. Eating too much can cause a variety of medical disorders and lead to obesity. Planning meals in advance and eating at home instead of in restaurants helps keep the diet balanced and portion sizes healthy. Eating in moderation does not mean you cannot indulge occasionally. It simply means you need to pay attention to everything you put in your mouth and balance out the not-so-healthy items with foods that are easy on the heart.