Maintaining a heart-healthy diet is a vital step toward long-term cardiovascular wellness. With heart disease being one of the leading health concerns globally, understanding how to eat in a way that supports your heart can make a significant difference. Below, we provide a comprehensive guide, addressing common questions about heart-healthy eating based on expert advice from registered dietitians at the Schulich Heart Centre, Sunnybrook Health Sciences Centre.
Understanding Cholesterol and Your Diet
If you have high cholesterol, you might wonder whether you should avoid certain cholesterol-rich foods like eggs and shellfish. It turns out that dietary cholesterol—the kind found in foods—has minimal effect on your blood cholesterol levels. Instead, your liver produces most of the cholesterol in your body.
The primary factor influencing blood cholesterol is the amount and type of fat consumed. To lower blood cholesterol, focus on eating foods low in unhealthy fats:
- Choose lean cuts of meat and skinless poultry.
- Opt for low-fat or skim dairy products.
- Limit egg yolks to no more than three per week.
- Enjoy shellfish like shrimp and squid once a week, as they are low in fat.
- Other shellfish such as scallops, mussels, lobster, and crab are very low in cholesterol and can be eaten regularly.
Knowing Your Fats: Types and Impacts
Fats are a dense source of calories, so moderating intake helps maintain a healthy weight. However, not all fats affect your heart health equally:
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Saturated fats and trans fats raise LDL (the “bad”) cholesterol and increase heart disease risk. These fats are mostly found in animal products such as fatty meats and full-fat dairy.
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To reduce saturated fat intake:
- Select lean meat and skinless poultry.
- Trim any visible fat from meats.
- Choose low-fat dairy options like 1% or skim milk and non-fat yogurt.
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Trans fats are often present in processed foods and are particularly harmful. Look for labels stating “trans-fat free” or “0 trans fat”, and avoid ingredients such as “partially hydrogenated oils” or “shortening.”
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Avoid hard margarine (high in trans fats); instead, use non-hydrogenated margarine with little saturated fat.
Healthy Cooking Oils and Methods
Cooking oils provide beneficial unsaturated fats. The best oils for heart health are olive oil and canola oil. However, even healthy oils should be used in moderation due to their calorie content.
To minimize added fats:
- Use cooking methods like steaming, poaching, baking, roasting, and stir-frying rather than frying.
- Use an oil spray or measure your oil to avoid excess.
- Avoid deep-frying or pan-frying to prevent foods from absorbing too much oil.
The Power of Omega-3 Fatty Acids
Omega-3 fats are essential because the body cannot make them. These fats help increase HDL (“good cholesterol”) and improve the elasticity of blood vessels.
Good sources include:
- Fatty fish such as salmon, tuna, trout, mackerel, herring, and sardines. Aim to eat fish at least twice a week. When choosing canned fish, opt for those packed in water, not oil.
- For those who do not consume fish, omega-3s can be obtained from walnuts, ground flaxseeds, chia seeds, pumpkin seeds, and wheat germ. Choose nuts and seeds that are unsalted and not roasted in oil.
Benefits of Fruits, Vegetables, and Fiber
Fruits and vegetables are packed with vitamins, minerals, and fiber—nutrients integral to heart health. Fiber especially helps reduce cholesterol and blood pressure and promotes fullness for weight management.
There are two types of dietary fiber you need:
- Soluble fiber helps lower cholesterol and blood pressure. Found in oats, psyllium, legumes, apples, pears, berries, citrus fruits, broccoli, cauliflower, and squash.
- Insoluble fiber, or roughage, promotes digestive health and regularity. Found in whole grain breads, cereals, pasta, leafy greens like spinach and lettuce, and colorful fruits and vegetables like melons and peppers.
If you’re increasing fiber intake, do so gradually and drink plenty of water to avoid digestive discomfort.
Managing Sugar and Salt Intake
Even without diabetes, it’s important to watch sugar intake. Naturally occurring sugars in fruits and milk are healthy and should be included. However, avoid excessive added sugars found in sweetened beverages, desserts, and sugary cereals, which can contribute to weight gain and increase heart disease risk.
Regarding salt, excess sodium can raise blood pressure. Since most sodium comes from processed foods, reduce intake by:
- Avoiding adding salt at the table.
- Using herbs and spices for flavor instead of salt.
- Choosing fresh foods over processed ones.
- Rinsing canned foods before use.
- Limiting pickled, smoked, and salted foods.
Portion Control: The Plate Method
Eating the right amount is just as important as eating the right foods. The plate method is an easy way to visualize balanced, heart-healthy meals:
- Half your plate should be vegetables.
- One-quarter lean proteins like fish, legumes, skinless poultry, or lean meat.
- One-quarter whole grain or high-fiber starches like whole-grain bread, brown rice, whole-grain pasta, or potatoes with skin.
- Include a glass of milk and some fruit to finish your meal.
On occasions like pizza night, apply the same principles by choosing a whole-grain crust topped with vegetables and lean protein, accompanied by a large salad and fruit.
Eating Out Tips for Heart Health
When dining out, many heart-healthy choices are possible:
- Select dishes prepared via heart-friendly methods (steamed, broiled, grilled, baked, or stir-fried).
- Choose lean proteins like skinless poultry, fish, or legumes.
- Look for whole grain or high-fiber starch options.
- Request sauces and dressings on the side, preferring non-creamy varieties.
- Don’t forget to include plenty of vegetables.
By incorporating these practical tips and understanding the impact of your food choices, you can embrace a lifestyle that supports your heart and overall health. If you have specific questions or need personalized guidance, consulting a registered dietitian can be an invaluable resource on your heart-healthy journey.
