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What is heart-healthy eating?
A heart-healthy eating plan is full of foods that can lower your risk of heart disease, heart attack, and stroke. This plan can help you stay at a healthy weight and manage cholesterol and blood pressure. It is part of a heart-healthy lifestyle that includes regular activity and not smoking.
You can choose from several eating plans to keep your heart healthy. They include the American Heart Association diet, DASH diet, Mediterranean diet, and MyPlate plan.
Heart-healthy eating is for everyone. It is not just for people who have heart problems or who are at a high risk for heart problems. Heart-healthy eating focuses on adding more healthy foods to your plan and cutting back on foods that aren't so good for you.
A few simple ideas
- Eat more fruits and vegetables and other high-fiber foods.
- Choose foods that are low in saturated fat and trans fat.
- Eat at least two servings of fish each week. Oily fish, which contain omega-3 fatty acids, are best. These fish include salmon, mackerel, lake trout, herring, and sardines. If you cannot eat fish, you can also get omega-3 fats from omega-3 eggs, walnuts, flax seeds, and canola oil.
- Limit sodium, alcohol, and added sugar.
American Heart Association diet
The American Heart Association publishes heart-healthy diet guidelines for all adults and for children older than age 2.
To put these guidelines into action, see:
The DASH diet is a good choice for people who have high blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. Hypertension is high blood pressure.
For help with the DASH diet, see:
To learn more, see a sample menu for the DASH diet.
Dietary Guidelines for Americans
With the Dietary Guidelines for Americans plan, you eat and drink the right amount for you. This plan recommends eating lots of fruits, vegetables, whole grains, and low-fat or nonfat dairy products. You limit or avoid saturated fats, trans fats, and added sugars. These guidelines are from the United States Department of Agriculture (USDA).
For more information, see the topic Dietary Guidelines for Good Health.
The Mediterranean diet can also help lower cholesterol. It emphasizes fish, fruits, vegetables, beans, high-fiber breads and whole grains, nuts, and olive oil. Meats, cheese and sweets are limited.
For more information, see the topic Mediterranean Diet.
How do you choose a diet?
With so many different food plans and health tips, it can be confusing to know what's best for you and your heart.
A chart that compares heart-healthy diets can help you see what foods are suggested in each plan.
Other Works Consulted
- American Heart Association (2006). Diet and lifestyle recommendations revision 2006. Circulation, 114(1): 82–96. [Erratum in Circulation, 114(1): e27.]
- Eckel RH, et al. (2013). 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: A report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines. Circulation. http://circ.ahajournals.org/content/early/2013/11/11/01.cir.0000437740.48606.d1.citation. Accessed December 5, 2013.
- Expert Panel on Integrated Guidelines for Cardiovascular Health and Risk Reduction in Children and Adolescents (2011). Expert panel on integrated guidelines for cardiovascular health and risk reduction in children and adolescents: Summary report. Pediatrics, 128(Suppl 5): S213–S256.
- National Heart, Lung, and Blood Institute (2006). Your Guide to Lowering Your Blood Pressure With DASH (NIH Publication No. 06-4082). Available online: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.
- Smith SC, et al. (2011). AHA/ACCF secondary prevention and risk reduction therapy for patients with coronary and other atherosclerotic vascular disease: 2011 update: A guideline from the American Heart Association and American College of Cardiology Foundation. Circulation, 124(22): 2458–2473. Also available online: http://circ.ahajournals.org/content/124/22/2458.full.
- U.S. Department of Health and Human Services, U.S. Department of Agriculture (2015). 2015-2020 Dietary Guidelines for Americans 8th ed. http://health.gov/dietaryguidelines/2015/guidelines/. Accessed January 12, 2016.
Current as of: April 29, 2021
Author: Healthwise Staff
Medical Review: Rakesh K. Pai MD, FACC - Cardiology, Electrophysiology
Martin J. Gabica MD - Family Medicine
Kathleen Romito MD - Family Medicine
E. Gregory Thompson MD - Internal Medicine
Adam Husney MD - Family Medicine
Colleen O'Connor PhD, RD - Registered Dietitian
Kathleen M. Fairfield MD, MPH, DrPH - Internal Medicine
Current as of: April 29, 2021
Author: Healthwise Staff
Medical Review:Rakesh K. Pai MD, FACC - Cardiology, Electrophysiology & Martin J. Gabica MD - Family Medicine & Kathleen Romito MD - Family Medicine & E. Gregory Thompson MD - Internal Medicine & Adam Husney MD - Family Medicine & Colleen O'Connor PhD, RD - Registered Dietitian & Kathleen M. Fairfield MD, MPH, DrPH - Internal Medicine
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