Top heart-healthy foods to stock at home

Making a commitment to stick to a heart-healthy diet means stocking your kitchen with nutritious foods. If you load up your grocery cart with heart-healthy foods that taste good and satisfy your cravings, you won't be tempted by unhealthy options.

The cornerstones of a heart-healthy diet include low-sodium options along with foods that are low in saturated fats but rich in healthy unsaturated fats and omega-3 fatty acids.

“What you eat directly impacts your heart,” says registered dietitian Jessica Fishman Levinson, RD of Nutritioulicious, a private nutrition counseling practice in New York City. “For example, eating a low-sodium diet by replacing salt with herbs and spices and choosing non-processed foods can lower your risk for hypertension.”

Reduce salt and fat

Cutting down on salt, saturated fats and trans fats is essential for a heart-healthy diet.

Salt increases blood pressure, a major risk factor for cardiovascular disease. While you should avoid sprinkling extra salt on your meals, Levinson warns that 75 percent of the sodium Americans consume comes from processed foods, not the salt shaker itself. So steer clear of high-sodium sauces, soups and packaged or prepared foods.

To cut down on fat, opt for baked or grilled meals instead of fried foods. Saturated fats and trans fats are also found in whole milk and full-fat dairy products, fatty cuts of meat, bacon and sausages, and baked goods made with butter or partially hydrogenated oils.

“Saturated and trans fats can increase your total and LDL (bad) cholesterol levels and clog your arteries, which puts your heart at risk,” explains Levinson.

Regroup your grub

You can create a simple shopping list to help lower your risk of heart disease by breaking down foods into different groups. Basic food categories for a heart-healthy diet include:

• Fruits and vegetables. Choose a wide variety of different types and colors. Opt for bananas and sweet potatoes in particular, which are high in potassium and great for the heart
• Whole grains. These include whole-wheat breads and pastas, brown rice, whole-grain cereal and oatmeal
• “Healthy” fats. Add in salmon and other fatty fish, plus olive oil, avocado and nuts for omega-3 fatty acids
• Walnuts, flaxseed and soybean oils. These additional sources of omega-3 fatty acids are particularly good choices for vegetarians
• Lean proteins. Include skinless poultry, lean cuts of beef, beans and legumes
• Low-fat dairy. Include skim milk and low-fat cheese

“The omega-3s found in fatty fish like sardines, salmon and tuna have been shown to have anti-inflammatory properties,” says Levinson, “and they also help keep the heart beating normally, prevent blood clots and lower blood fats.”

Consuming plenty of fruits and vegetables along with low-fat dairy can also help you manage your blood pressure, another cardiovascular disease risk. So adding these foods to your grocery list is a great way to keep your heart healthy.

Simple sample menus

Need a few ideas to help you get started with your heart-healthy diet plan? Levinson offers these sample menus for breakfast, lunch, dinner and snacks:

• Oatmeal made with nonfat milk, topped with chopped walnuts and blueberries
• Whole-grain waffle with peanut butter and sliced apple

• Grilled chicken breast on whole-wheat bread with sliced avocado and a side salad
• Large salad with fresh vegetables (peppers, carrots, broccoli, onion), beans, lean protein (grilled chicken or salmon) and a drizzle of olive oil and balsamic vinegar

• Baked or grilled salmon with barley (or other whole grain) and half a plate of vegetables sautéed with olive oil
• Whole-wheat pasta with tomato sauce, beans, vegetables and grated cheese or whole-wheat pasta with lean turkey Bolognese

• A piece of fruit with almonds
• Nonfat or low-fat Greek yogurt with ground flaxseed

Now you have all the puzzle pieces needed to create a heart-healthy diet. Rearrange them each day and choose new varieties from each category to keep tantalizing your taste buds even as you protect your heart.

© 2012 EverydayHealth.com; all rights reserved.
Copyright © 2012 Everyday Health, Inc.

This article is for information purposes only and is not intended as health or nutrition advice. For more information please contact your health care specialist or nutritionist.