A healthy diet can help reduce the risk of many diseases, including heart disease. According to the World Health Organization, 32% of deaths worldwide are caused by cardiovascular disease, an umbrella term used to refer to a group of cardiovascular diseases.
People who wish to change their diet are encouraged to talk to their doctor about any changes they may be undergoing. But there's no harm in considering heart-healthy foods, and the U.S. Department of Health and Human Services' Office of Disease Prevention and Health recommends adding these heart-healthy foods. to your grocery list.
Fruits and vegetables
Variety is the spice of life, and the good news is that a variety of fruits and vegetables promotes heart health. This means individuals can eat heart-healthy foods without eating the same foods every day. The ODPHP states that fresh, frozen, canned or dried fruits and vegetables can improve heart health.
• Fresh vegetables: tomatoes, cabbage and carrots
• Fresh fruit: apples, oranges, bananas, pears and peaches
• Leafy greens: spinach, romaine lettuce and kale
• Canned vegetables: Look for canned vegetables that are lower in sodium.
• Frozen vegetables: look for products without butter or sauce
• Canned, dried or dried fruits: look for varieties with no added sugar
animal products
The ODPHP recommends fat-free or low-fat dairy products. These products include:
• Skim or low-fat (1 percent) milk.
• Plain fat-free or low-fat yogurt
• Fat-free or low-fat cheese or cottage cheese
• Soy milk with calcium, vitamin A and vitamin D
Unthreshed wheat
Many products are advertised as "whole grain," but the ODFP says oats or other whole grains should be listed first in the ingredient list. Among the options, products containing “100% whole grains” must be chosen.
• Wheat bread, bagels, muffins and English omelettes
• Fresh or cold cereals with no added sugar, such as oats or whole wheat.
• Whole grains like brown or wild rice, quinoa or oats
• Whole wheat or whole wheat pasta and couscous
Proteins
Heart-healthy protein can be added to a variety of foods, making it easier to enjoy different flavors and foods.
• Seafood such as fish and shellfish
• Poultry: skinless chicken or turkey breast, or ground chicken or turkey (at least 93% lean).
• Lean meat: shoulder of pork, beef or veal (at least 93% lean).
• Beans, peas and lentils: chickpeas and black beans (onions).
Eggs
• Nuts, seeds and unsalted nuts, such as almonds or nut butters
• know
Healthy fats and oils
When cooking with fats and oils, cooks are encouraged to replace trans fats with unhealthy fats.
• Avoid cooking in butter and cook in oil, including canola, corn, olive, peanut, safflower, soy or sunflower oil.
• Choose oil-based dressings like balsamic or Italian dressing rather than creamy dressings like ranch dressing.
A heart-healthy diet is full of flavor and helps people reduce their risk of cardiovascular disease.