Fiber
Fiber plays an important role in maintaining the health of your heart. Fiber can help lower your cholesterol and assist with better control of blood sugar. Another benefit from adding fiber to your diet is that it helps you stay full for a longer time which helps promote weight loss.
Fiber comes from:
- whole grains
- dried beans
- fruits and vegetables.
Fat
Monitoring the sources of fat in your diet will help promote good heart health. Watch out for saturated and trans fat. They can clog your arteries and raise your cholesterol levels.
Saturated fats are found in:
- bacon
- red meat
- sausage
- whole milk
- butter
Trans fats come in:
- some fried foods
- stick margarine
- shortening
- packaged foods made with hydrogenated oils
To help your heart, try to stick with the following oils instead. They provide good sources of unsaturated fat:
- olive oil
- canola oil
- avocadoes
- walnuts
- almonds
Fish
Adding fish to your diet can aid in heart health by providing you with Omega-3 fatty acid. Omega-3 has been found to help lower triglyceride levels, reduce the risk of blood clots, lower blood pressure levels and reduce the overall risk for heart attacks. Salmon is an excellent source of these beneficial fats.
Other fish that would make a great part of a heart healthy diet include:
- mackerel
- tuna
- herring
- lake trout.
Aim for 2 servings of fish per week.
Fruits and Vegetables
Fruit and Vegetables are a healthy part of your diet because they are low in calories and high in fiber, vitamins, minerals and antioxidants. They are also high in potassium which can help you lower your blood pressure. Try to eat 5 servings a day!