Site Map

Simple, heart-smart substitutions

Coronary artery disease - heart smart substitutions; Atherosclerosis - heart smart substitutions; Cholesterol - heart smart substitutions; Coronary heart disease - heart smart substitutions; Healthy diet - heart smart substitutions; Wellness - heart smart substitutions

I Would Like to Learn About:

Description

A heart-healthy diet is low in saturated fat. It also limits foods with added salt and added sugar.

Making heart-healthy food choices does not mean you have to sacrifice flavor. The key is to include more fresh produce, whole grains, beans, lean meats, fish, and low-fat dairy.

1. Replace Saturated Fats

Reduce the amount of fat in your dairy. Whole-fat dairy products are high in saturated fat. But there are healthier options.

Experiment. If a recipe calls for whole milk, you can usually replace most or all of the volume with skim or low-fat milk with no reduction in final quality.

Try meat substitutes with your meals.

Choose lean meats. They have less fat and are better for your heart. When selecting and cooking lean meats:

Prepare meat as just a part of the meal, rather than the main attraction. For example, stir fry pork with broccoli and serve over brown rice. Along with the meat, you get a serving of vegetable and whole grain.

2. Prepare Foods with Little or no Salt

To cut back on salt, stock your kitchen with low- or no-salt prepared sauces, soups, canned foods, or mixes. Instead of salt, season your food with:

3. Cook with Whole Grains

White flour, white rice, and other refined grains have been stripped of their nutrients. You often find them in foods that are high in sugar, sodium, and fat.

Whole grains are loaded with fiber and nutrition. They can help lower cholesterol in your blood and make you feel full longer. As you shop for food, read labels for fat and sugar content. Be on the look out for:

4. Cut Back on Sugar

Too much sugar in your diet typically means many calories without many nutrients. To keep your weight in check and your heart healthy, limit the sugar you eat.

Recipes

Baked Salmon Dijon

  1. Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend.
  2. Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper. Spread with the sauce.
  3. Bake salmon until just opaque in center, about 20 minutes.

Source: National Heart, Lung, and Blood Institute.

Vegetarian Spaghetti Sauce

  1. In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
  2. Add remaining ingredients and simmer covered for 45 minutes. Serve over whole grain pasta, cooked without salt.

Source: Your Guide to Lowering Your Blood Pressure with DASH, U.S. Health and Human Services.

References

Eckel RH, Jakicic JM, Ard JD, et al. 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. J Am Coll Cardiol. 2014;63(25 Pt B):2960-2984. PMID: 24239922 www.ncbi.nlm.nih.gov/pubmed/24239922.

U.S. Department of Health and Human Services; U.S. Department of Agriculture. 2015 - 2020 Dietary Guidelines for Americans. 8th Edition. health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. Updated December 2015. Accessed July 12, 2018.

U.S. Department of Health and Human Services. Your guide to lowering your blood pressure with DASH. www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf. Updated April 2006. Accessed July 13, 2018.

BACK TO TOP

Review Date: 4/23/2018  

Reviewed By: Emily Wax, RD, The Brooklyn Hospital Center, Brooklyn, NY. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

ADAM Quality Logo

A.D.A.M., Inc. is accredited by URAC, for Health Content Provider (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics. This site complies with the HONcode standard for trustworthy health information: verify here.

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997- 2019 A.D.A.M., a business unit of Ebix, Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

A.D.A.M. content is best viewed in IE9 or above, Firefox and Google Chrome browser.