The Heart of the Matter: Heart-Healthy Diet Goals

By Jenna Waters, Dietetic Intern, and Janet Seiber, RD, CDE

In 2006, heart disease caused 26% of deaths in the United States. Equally alarming is the fact that many risk factors of heart disease are avoidable. Inactivity, obesity, high blood pressure, cigarette smoking, high cholesterol and diabetes are among the risk factors for the development of heart disease. Thus, diet and lifestyle play a critical role in heart health. Appropriate changes can promote a healthy heart and prevent you from becoming a statistic.

The American Heart Association recommends increasing certain foods, while decreasing others to promote optimal heart health.

At least…
These foods provide nutrients beneficial to heart health. Maximize these in your diet.

• Fruits & vegetables: 4-5 cups/day. Fruits and vegetables provide antioxidants, fiber and lots of nutrients. Get a variety of colors to ensure intake of different nutrients.
• Fish: Two 3.5 ounce servings/week. Fish is high in Omega-3 fatty acids, a heart healthy fat with antioxidant properties.
• Fiber-rich whole grains: 3 ounces/day. Fiber-rich foods help decrease cholesterol, a major risk factor in the development of heart disease.
• Nuts, legumes and seeds: 4 servings a week. These pack in lots of protein and heart healthy fats, both of which are beneficial to the healthfulness of the heart.

Limit…
These foods can be detrimental to heart health when consumed in excess. Beware of these things, and limit them in your diet.

• Sodium: Less than 2,400 mg/day. Sodium contributes to high blood pressure, a major risk factor for heart disease. Beware of pre-packaged foods, canned foods and salty seasonings, all of which are generally high in sodium.
• Processed meats: No more than 2 times a week. A recent study showed that frequent consumption of processed meats (hot dogs, bacon, deli meats) are to blame for a 42% increase in heart disease risk. Unprocessed meats such as steaks, burgers and roasts don’t seem to pose the same risks. While research isn’t strong enough to justify completely eliminating processed meats from your diet, it always is good to be cautious and perhaps reason enough to lean towards fresh meat more often.
• Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week. These beverages pack a calorie punch and easily can lead to weight gain - a major risk factor for heart disease. Opt for water, unsweetened or diet beverages with calorie-free flavorings (i.e. Crystal Light).
• Saturated fat: Less than 7% of total energy. Saturated fat, primarily found in fatty meats, butter and full-fat dairy products is directly linked to bad cholesterol levels. Instead, select leaner meats, trans-free margarine and low-fat dairy products to decrease saturated fat intake.

Are you curious about your risk for heart disease? The American Heart Association has created a great personalized health resource to help you learn the state of your health and what you can do to live a healthier life.

Learn how you can make your diet heart healthy by visiting UT Medical Center’s Wellness Nutrition Program and Healthy Living Kitchen classes.

Once you have a grasp on what is beneficial and harmful to heart health, start checking nutrition labels. This will give you a better idea of what you actually are consuming. Making small diet and lifestyle changes along the way will make for a healthier heart and a better you!