Up to three grams per day of combined EPA and DHA is probably safe for most people, but, as with all supplements, be sure to check with your doctor before you start taking it.

We also recommend visiting the Environmental Defense Fund website , which rates the safety of many fish oil supplement brands. Remember, all fats are high in calories, so if weight loss is your goal, don't go "hog wild" even with healthy foods, such as salmon and walnuts.

A drizzle of oil on your salad, a few nuts on your oatmeal, or a small fillet of fatty fish topped with a spoonful of diced avocado is plenty for most people.

In addition to the dietary fat guidelines above, we recommend you limit cholesterol intake. Cholesterol is most concentrated in meats, egg yolks, organ meats, shrimp and squid, but it is present in all animal products. A reasonable serving of lean meat is the same size as the palm of your hand.

If you have a high risk of heart attack or stroke, limit these cholesterol-rich foods to once a week. Cutting down on sodium is one of the best things you can do for your heart.

The average American eats about 4, milligrams of sodium per day. That's twice the recommended amount. People vary in sensitivity to sodium, but in general, decreasing sodium intake can help people with hypertension by decreasing their blood pressure significantly. It can also prevent or delay the high blood pressure that typically appears in people with normal blood pressure as they age.

Aim to consume no more than 2, milligrams of sodium per day. Some people, including African-Americans, middle-aged and older adults, and people with high blood pressure, should aim for less than 1, milligrams per day.

Sugar is a general term used to describe simple carbohydrates mono- and disaccharides that are either naturally occurring or added to foods during processing or at the table. Complex carbohydrates polysaccharides are commonly referred to as starches, and these are broken down into sugar in the body during the digestive process.

Common table sugar — white, granulated sugar — is sucrose. It is made up of one molecule of glucose and one molecule of fructose, the sugar in fruit. Sugar is a threat to heart health for a few reasons. First, sugar raises blood glucose and stimulates insulin production. This is not a problem for people with normal metabolism, but is troublesome for those with pre-diabetes, diabetes or metabolic syndrome.

Second, high-sugar foods are often high in calories and can lead to overeating and weight gain. Third, diets high in simple sugars can increase blood levels of triglycerides. A heart-healthy diet does include some carbohydrates, and even a small amount of sugar — in the right form and in limited amounts.

Naturally occurring sugars are more healthful than added sugars. A heart-healthy diet includes fruit, vegetables, grains and yogurt and milk for some — all of which contain naturally occurring sugars.

Because these foods provide important vitamins, minerals and carbohydrates, the body's main fuel source, they should be a regular part of the diet. Added sugars, however, are in many of the processed foods we eat.

The biggest source of added sugar for Americans is soft drinks, but fruit drinks, sweetened coffee drinks, pastries, candy, jams and jellies, syrup, and many ready-to-eat cereals are also high in added sugar. Read the labels.

These foods are often low in nutrients and should be included in very limited amounts or avoided in a heart-healthy diet. The bottom line: Cut down on sweets.

Avoid sugary beverages. Include healthy carbohydrates — from fresh fruits and vegetables, nuts and whole grains, and low- or nonfat milk and yogurt — in moderate amounts, eaten throughout the day rather than all at once.

Talk to a dietitian for help figuring out how much carbohydrate is best for you. Too much alcohol is not good for your heart. Excessive alcohol intake can increase fats triglycerides in the blood, increase blood pressure and add extra calories that lead to weight gain. In moderation, alcohol appears to have some beneficial effect on the heart.

The possible antioxidant effect of red wine has been widely publicized, but its potentially beneficial substances can be obtained from other foods, such as grapes or red grape juice.

Alcohol may have an anti-clotting effect on the blood, reducing clot formation and reducing the risk of heart attack or stroke. Aspirin may help reduce blood clotting in a similar way.

The best-known beneficial effect of alcohol is an increase in HDL, the "good" cholesterol. However, regular physical activity and weight loss are other effective ways to raise HDL cholesterol. While studies on the potential mechanisms of alcohol on cardiovascular risk need further research, right now we do not recommend adding alcohol to your diet to achieve these potential benefits.

If you already drink alcohol and have no reason to avoid it, such as alcoholism or family history of alcoholism, limit it to one serving per day for women and two servings per day for men. One serving is 12 ounces of beer, four ounces of wine, 1. A high-fiber diet is part of a heart-healthy lifestyle.

In addition to its role in heart health, a high-fiber diet appears to reduce risk of developing diabetes , diverticular disease , constipation and colon cancer. Understanding nutrition labels can help you choose healthier foods. Adults and children over age 14 should eat less than 2, milligrams of sodium a day.

Children younger than age 14 may need to eat even less sodium each day based on their sex and age. If you have high blood pressure , you may need to limit sodium even more. Talk to your healthcare provider about the amount of sodium that is right for you or your child.

Try these shopping and cooking tips to help you choose and prepare foods that are lower in sodium:. Learn about how to cut down the amount of salt you take in each day with the Tips to Reduce Salt and Sodium tip sheet.

Read food labels and choose foods that are lower in saturated fats and higher in unsaturated fats. You should limit the amount of calories you get each day from added sugars. This will help you choose nutrient-rich foods and stay within your daily calorie limit.

Some foods, such as fruit, contain natural sugars. Added sugars do not occur naturally in foods but instead are used to sweeten foods and drinks. They include brown sugar, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, raw sugar, and sucrose.

In the United States, sweetened drinks, snacks, and sweets are the major sources of added sugars. Talk to your healthcare provider about how much alcohol you drink. They may recommend that you reduce the amount of alcohol you drink or that you stop drinking alcohol.

Adopting a diet rich in plant-based foods, whole grains, low fat dairy products, and sodium intake within recommended limits can help prevent and manage hypertension 7.

When purchasing whole grains, make sure to read the ingredients label carefully. Eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease. Strawberries, blueberries, blackberries, and raspberries are jam-packed with nutrients that play a central role in heart health.

Berries are also rich in antioxidants like anthocyanins, which protect against oxidative stress and inflammation that can contribute to the development of heart disease. Higher anthocyanin intake may raise your risk of coronary artery disease, including heart attack and hypertension 8.

Eating blueberries daily may also improve the function of cells that line the blood vessels vascular function , which help control blood pressure and blood clotting 8. According to a review of research, berry consumption may be an effective intervention for metabolic syndrome by helping reduce oxidative stress and inflammation while improving vascular function 9.

Berries can be a satisfying snack or a delicious dessert. Try adding a few different types to your diet to take advantage of their health benefits.

Berries are rich in antioxidants. Eating them can reduce multiple risk factors for heart disease. Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced cholesterol levels and a lower risk of heart disease. A comprehensive review of studies determined that avocado may help improve 11 :.

Avocados are also rich in potassium, a nutrient essential to heart health, and can help reduce blood pressure. Avocados are high in monounsaturated fats and potassium. They may help lower your cholesterol, blood pressure, and risk of metabolic syndrome.

Fatty fish like salmon, mackerel, sardines, and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits. Omega-3 fatty acids from fatty fish may have a protective role in the risk of developing heart disease and slightly reduce the risk of CVD events and arrhythmias Eating fish over the long term may support lower levels of 14 :.

Fish consumption is associated with a lower risk of cardiovascular disease, depression, and mortality Fish oil supplements may reduce rates of all-cause mortality, cardiac death, sudden death, and stroke Fatty fish and fish oil are both high in omega-3 fatty acids and may help reduce heart disease risk factors, including blood pressure, triglycerides, and cholesterol.

Walnuts are a great source of fiber and micronutrients like magnesium, copper, and manganese Research shows that incorporating a few servings of walnuts into your diet can help protect against heart disease.

Evidence for cardiovascular disease prevention is strong for some varieties of tree nuts, particularly walnuts Diets supplemented with walnuts may decrease LDL bad and total cholesterol 1 9.

Interestingly, some studies also found that regularly eating nuts, such as walnuts, is associated with a lower risk of heart disease Walnuts can help reduce cholesterol and blood pressure and may be associated with a lower risk of heart disease.

Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut. Resistant starch can potentially exert a healthy impact on the gut and certain members of its resident microbiota Multiple studies have also found that eating beans can reduce certain risk factors for heart disease.

In one study of 73 adults with elevated LDL cholesterol, eating canned beans significantly reduced total cholesterol and LDL cholesterol One review found that eating beans and legumes can decrease LDL cholesterol, improve glycemic control and blood pressure, and may reduce the risk for cardiovascular disease, especially in people with diabetes Beans are high in resistant starch and have been shown to reduce levels of cholesterol, lower blood pressure, and improve glycemic control.

Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health. Consuming chocolate in moderation less than six servings a week may decrease your risk of coronary heart disease, stroke, and diabetes Additionally, chocolate can be high in sugar and calories, negating many of its health-promoting properties.

Dark chocolate is high in antioxidants like flavonoids. It has been associated with a lower risk of developing calcified plaque in the arteries and coronary heart disease. Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, which can contribute to heart disease.

Low blood levels of lycopene are linked to an increased risk of heart attack and stroke Increasing the intake of tomato products and lycopene supplementation positively affects blood lipids, blood pressure, and endothelial function A review of research noted that one serving of raw tomatoes, tomato sauce, or tomato sauce with refined olive oil may lower blood cholesterol and triglycerides and raise HDL cholesterol The body absorbs lycopene better from cooked tomatoes and tomato products than fresh tomatoes Higher HDL good cholesterol levels can help remove excess cholesterol and plaque from the arteries to keep your heart healthy and protect against heart disease and stroke Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke, as well as an increase in HDL good cholesterol.

Almonds are incredibly nutrient-dense, boasting many vitamins and minerals crucial to heart health. Research suggests that eating almonds can have a powerful effect on your cholesterol levels. One study involving 48 people with high cholesterol showed that eating 1. The research also shows that eating almonds is associated with higher levels of HDL good cholesterol, which can help reduce plaque buildup and keep your arteries clear 29 , Almonds are high in fiber and monounsaturated fats, and have been linked to reductions in cholesterol and belly fat.

People with high triglyceride levels should drink sparingly if at all because even small amounts of alcohol can significantly increase blood triglycerides. Pregnant women, people who can't drink moderately, and people with liver disease should not drink at all. People who are watching their weight should be aware that alcoholic beverages are high in calories.

Coffee drinking is associated with small increases in blood pressure, but the risk it poses is very small in people with normal blood pressure.

Moderate coffee consumption 3 to 5 cups a day, or the equivalent of mg of caffeine per day poses no heart risks and long-term coffee consumption does not appear to increase the risk for heart disease in most people.

Although both black and green tea contain caffeine, they are safe for the heart. Tea contains chemicals called flavonoids that may be heart protective. There are many dietary approaches for protecting heart health, such as the Mediterranean Diet, which emphasizes fruits, vegetables, and healthy types of fats.

The DASH diet is very effective for people with high blood pressure and others who need to restrict sodium salt intake. Other heart-healthy diet plans include the American Heart Association diet and the USDA Food Pattern. Try to focus on eating a balanced meal full of nutrient-rich foods.

Vegetables and fruits provide the most nutrients and fiber, and the fewest calories. Whole grain foods oats, bulgur, barley, brown rice are also rich in fiber and vitamins. The Mediterranean diet is rich in heart-healthy fiber and nutrients, including omega-3 fatty acids and antioxidants.

The diet focuses on fruits, vegetables, and unsaturated "good" fats, particularly olive oil. Olive oil contains monounsaturated fatty acids MUFAs and also contains polyphenols, which are phytochemicals plant chemicals that contain antioxidant properties.

Virgin olive oil comes from a simple pressing of the fruit. Extra-virgin olive oil is a superior tasting form of virgin olive oil. Non-virgin olive oils are produced using chemical processes. For health purposes, it is best to use extra-virgin or virgin olive oil.

Growing evidence continues to support the heart-protective properties of the Mediterranean diet. Research has shown that such a diet prevents heart disease, reduces the risk for a second heart attack, and helps cholesterol-lowering statin drugs work better. Despite claims, garlic does not help lower LDL "bad" cholesterol, though it adds flavor to many Mediterranean recipes.

Older adults who combine a Mediterranean diet with healthy lifestyle habits have been found to live longer lives. Many studies confirm that the Mediterranean diet is as good as or better than a low-fat diet for preventing heart attack, stroke, or other heart events.

The salt-restrictive DASH diet Dietary Approaches to Stop Hypertension is proven to help lower blood pressure, and may have additional benefits for preventing heart disease, stroke, and heart failure.

Effects on blood pressure are sometimes seen within a few weeks. This diet is rich in important nutrients and fiber. A diet that is effective in lowering blood pressure is called Dietary Approaches to Stop Hypertension DASH. Low carbohydrate diets generally restrict the amount of carbohydrates but do not restrict protein sources.

The Atkins diet restricts complex carbohydrates in vegetables and, particularly, fruits that are known to protect against heart disease. The Atkins diet also can cause excessive calcium excretion in urine, which increases the risk for kidney stones and osteoporosis. This diet is a weight loss program and not meant for long term health maintenance.

Low-carbohydrates diets, such as South Beach, The Zone, and Sugar Busters, rely on a concept called the "glycemic index," or GI, which ranks foods by how fast and how high they cause blood sugar levels to rise. Foods on the lowest end of the index, such as whole grains, fruits, beans, and non-starchy vegetables, take longer to digest may stabilize insulin levels.

Foods high on the glycemic index include white bread, white potatoes, and pasta. However, some research suggests that glycemic index may not have much impact on heart health. According to the Academy of Nutrition and Dietetics, low GI diets are not recommended for weight loss or weight maintenance since they have not been proven to be effective.

Another fad low-carbohydrate diet is the ketogenic keto diet, which emphasizes a high fat consumption to push energy metabolism from glucose towards fatty acids. The keto diet may be considered therapeutic for certain neurologic conditions, such as refractory epilepsy in children.

However this diet may adversely affect blood lipids, and therefore may increase the risk of heart disease and stroke. The keto diet is not clinically recommended as a method for weight loss, for long term health maintenance, or for any condition outside of clinical supervision.

Some people do find that low-carbohydrate diets help with weight loss in the short term. But there has been debate about whether Atkins and other low-carbohydrate diets can increase the risk for heart disease, as people who follow these diets tend to eat more animal-saturated fat and protein and less fruits and vegetables.

In general, these diets appear to lower triglyceride levels and raise HDL good cholesterol levels. Total cholesterol and LDL bad cholesterol levels tend to remain stable or possibly increase somewhat.

Large studies have not found an increased risk for heart disease, at least in the short term. In fact, some studies indicate that these diets may help lower blood pressure most likely from weight loss. Long-term safety and other possible health effects are still a concern, especially when these diets restrict healthy foods such as fruit, vegetables, and grains while not restricting saturated fats.

The Ornish program is an example of a dietary plan that limits fats even more drastically. It excludes all oils and animal products except nonfat dairy and egg whites. Low-fat diets that are high in fiber, whole grains, legumes, and fresh produce may offer health advantages in addition to their effects on cholesterol, including helping maintain a healthy weight.

However, very restrictive diets such as the Ornish program can be so difficult to maintain that most people have difficulty staying with them. Very low-fat diets may also reduce calcium absorption, and absorption of the fat-soluble vitamins D, K, A, and E.

Many people who reduce their fat intake do not consume enough of the basic nutrients, including vitamins A, D, E, calcium, iron, and zinc. People on low-fat diets should eat a wide variety of foods and take a multivitamin if appropriate. Calorie restriction is the cornerstone of weight-loss programs.

Restricting calories also appears to have beneficial effects on cholesterol levels, including reducing LDL and triglycerides and increasing HDL levels. In general, reducing calories while increasing physical activity is still the best method for maintaining weight loss and preventing serious conditions, such as diabetes and heart disease.

As a rough rule of thumb, 1 pound 0. However, caloric restrictions and metabolic needs vary by person and need to be individually calculated. A Registered Dietitian can help you determine how many calories per day you need in order to lose weight. Weight Management A healthy weight is very important for healthy cholesterol levels.

For people who are overweight or obese, losing even a modest amount of weight has significant health benefits, even if an ideal weight is not achieved. There is a direct relationship between the amount of weight lost and an improvement in cholesterol.

Even greater amounts of weight loss can help improve LDL bad cholesterol and HDL good cholesterol levels. Weight loss also helps reduce the need for blood pressure medication, improve blood glucose sugar levels, and lower the risk for developing type 2 diabetes.

Obesity is now considered and treated as a disease, not a lifestyle issue. The medical community's understanding of weight issues has evolved. Scientific evidence shows that weight gain is a complex process, and weight loss involves more than simple will power.

It is clear that excess weight contributes to many health problems, including increased risks for cardiovascular disease conditions. Your provider should check your body mass index BMI at least once a year.

You can also check your BMI online at -- www. Guidelines recommend your provider create an individualized weight loss plan for you if you are overweight or obese. The plan should include three components:. If you have risk factors for heart disease or diabetes and do not achieve weight loss from diet and lifestyle changes alone, your provider may recommend adding a prescription medication to your weight loss plan.

For people who have a very high BMI with several cardiovascular risk factors such as diabetes and high blood pressure and who are unable to lose weight, bariatric surgery may be considered. Lifelong changes in eating habits, physical activity, and attitudes about food and weight are essential to weight management.

Unfortunately, although many people can lose weight initially, it is very difficult to maintain weight loss. Here are some general suggestions that may be helpful:. Even repeated failure to lose weight is no reason to give up. Inactivity is a major risk factor for coronary artery disease, on par with smoking, unhealthy cholesterol, and high blood pressure.

In fact, studies suggest that people who change their diet in order to control cholesterol lower their risk for heart disease only when they also follow a regular aerobic exercise program.

Exercise also helps improve blood pressure and blood sugar glucose levels. The American Heart Association's current guidelines recommend regular physical activity: at least minutes of moderate-intensity aerobic activity per week such as 30 minutes of moderate intensity exercise at least 5 days of the week , or at least 75 minutes of vigorous aerobic activity per week such as 25 minutes at least 3 times a week.

Moderate to high intensity muscle strengthening activity strength training is also recommended at least 2 days per week. American Heart Association -- www. org American College of Cardiology -- www. org National Heart, Lung, and Blood Institute -- www.

gov Academy of Nutrition and Dietetics -- www. org Food and Nutrition Information Center -- www. Al-Khudairy L, Hartley L, Clar C, Flowers N, Hooper L, Rees K.

Omega 6 fatty acids for the primary prevention of cardiovascular disease. Cochrane Database Syst Rev. PMID: www. Arnett DK, Blumenthal RS, Albert MA, et al. Aune D, Keum N, Giovannucci E, et al.

Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. Bazzano LA, Hu T, Reynolds K, et al. Effects of low-carbohydrate and low-fat diets: a randomized trial.

Ann Intern Med. Despres JP, Larose E, Poirier P. Obesity and cardiometabolic disease. In: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds.

Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. Philadelphia, PA: Elsevier; chap Estruch R, Ros E, Salas-Salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. N Engl J Med. PMID: pubmed. Fox CS, Golden SH, Anderson C, et al.

Update on prevention of cardiovascular disease in adults with type 2 diabetes mellitus in light of recent evidence: a scientific statement from the American Heart Association and the American Diabetes Association. Grey A, Bolland M. Clinical trial evidence and use of fish oil supplements. JAMA Intern Med.

Hartley L, May MD, Loveman E, Colquitt JL, Rees K. Dietary fibre for the primary prevention of cardiovascular disease. Hooper L, Martin N, Abdelhamid A, Davey Smith G.

Reduction in saturated fat intake for cardiovascular disease. Jensen MD, Ryan DH, Apovian CM, et al. J Am Coll Cardiol. Micha R, Peñalvo JL, Cudhea F, Imamura F, Rehm CD, Mozaffarian D. Association between dietary factors and mortality from heart disease, stroke, and type 2 diabetes in the United States.

Mosca L, Benjamin EJ, Berra K, et al. Effectiveness-based guidelines for the prevention of cardiovascular disease in women -- update: a guideline from the American Heart Association.

Moyer VA; US Preventive Services Task Force. Vitamin, mineral, and multivitamin supplements for the primary prevention of cardiovascular disease and cancer: US preventive services task force recommendation statement. Mozaffarian D.

Nutrition and cardiovascular and metabolic diseases. Sacks FM, Lichtenstein AH, Wu JHY, et al. Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. US Department of Health and Human Services; US Department of Agriculture.

Dietary Guidelines for Americans Accessed October 24, US Preventive Task Force. Statin use for the primary prevention of cardiovascular disease in adults: preventive medication. Updated November 13, Accessed April 9, Van Horn L, Carson JA, Appel LJ, et al.

Vos MB, Kaar JL, Welsh JA, et al. Added sugars and cardiovascular disease risk in children: A scientific statement from the American Heart Association. Reviewed by: Michael A. Chen, MD, PhD, Associate Professor of Medicine, Division of Cardiology, Harborview Medical Center, University of Washington Medical School, Seattle, WA.

Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team.

Share Facebook Twitter Linkedin Email Home Health Library. Heart-healthy diet Diet - heart health - InDepth. Highlights Heart-Healthy Diet Guidelines The American College of Cardiology and American Heart Association core dietary guidelines for reducing unhealthy cholesterol levels recommend: Make vegetables, fruits, and whole grains the focus of your diet.

Include fish, legumes beans , and nuts in your diet and use nontropical vegetable oils such as olive or canola oil. Limit intake of sweets, sugar-sweetened beverages, and red or processed meats.

Following this dietary pattern helps to naturally limit intake of trans fats and sodium and to replace saturated fats with mono- and poly-unsaturated fats. Replace unhealthy saturated and trans fats with healthy unsaturated fats from plant and fish oils.

Olive and canola oils are rich in monounsaturated fats. Salmon and other fatty fish, as well as walnuts and other nuts, are excellent sources of polyunsaturated fats. Restrict your sodium salt intake to avoid exceeding the recommended daily values.

Reducing sodium is especially important for middle-aged and older people, African-Americans, and people with high blood pressure.

The DASH diet is a good example of a heart-healthy eating plan that limits sodium intake to less than 2. If you drink alcohol, do so in moderation no more than 1 drink per day for women, 2 drinks per day for men.

Exercise regularly so that you burn at least as many calories as you consume to attain or maintain a healthy weight. This can help lower blood pressure and cholesterol levels.

Your exercise routine should include at least minutes of moderate-intensity aerobic activity per week such as 30 minutes of moderate intensity exercise at least 5 days of the week , or at least 75 minutes of vigorous aerobic activity per week such as 25 minutes at least 3 times a week.

Have your health care provider create an individualized weight loss plan for you if you are overweight or obese. The plan should include a reduced calorie diet, behavioral strategies, and increased physical activity.

Get Your Vitamins From Food There is little evidence that multivitamin supplements help reduce the risk for heart disease or cancer, according to recommendations from the United States Preventive Services Task Force.

Introduction The goals of a heart-healthy diet are to eat foods that help to obtain or maintain healthy levels of cholesterol and blood pressure.

For a healthy heart it is important to: Reduce low-density lipoprotein LDL , the bad cholesterol, which is harmful to the heart Reduce other harmful lipids fatty molecules , such as triglycerides Increase high-density lipoprotein HDL , the good cholesterol Control blood pressure.

Maintain a healthy weight. The foods you consume, along with regular exercise, can help achieve these goals. General Recommendations Choose foods that are rich in nutrients. Nutrients are chemical substances essential for the body's function: Macronutrients are the major components of food. Fat, carbohydrates, and protein are macronutrients.

Micronutrients include vitamins and minerals. They are required by the body only in small amounts. The American Heart Association's AHA dietary and lifestyle guidelines recommend: Balance calorie intake and physical activity to achieve or maintain a healthy body weight.

Controlling weight, quitting smoking, and exercising regularly are essential companions of any diet program. Try to get at least 40 minutes of moderate-intensity exercise on 3 to 4 or more days per week.

Eat a diet rich in a variety of vegetables and fruits. Vegetables and fruits that are deeply colored such as spinach, carrots, peaches, and berries are especially recommended as they have the highest micronutrient content.

Choose whole-grain and high-fiber foods. These include fruits, vegetables, and legumes beans. These provide additional protein, fiber, and other nutrients that are usually lost in the refining process, Include fish, poultry, fat-free or low-fat dairy products, legumes, and nuts.

Eat at least twice a week oily fish, such as salmon, trout, herring, mackerel, and sardines, which are rich in heart-protective omega-3 fatty acids. Limit intake of red meat. Grill, bake, or broil do not fry! using nontropical vegetable oils, such as olive or canola oil.

Avoid trans fats found in partially-hydrogenated fats and oils, commercially baked products, and many fast foods. Use little or no salt in your foods. Reduce or avoid processed foods that are high in sodium salt. Reducing salt can lower blood pressure and decrease the risk of heart disease and heart failure.

Limit beverages and foods that contain added sugars corn syrups, sucrose, glucose, fructose, maltose, dextrose, concentrated fruit juice, honey. If you consume alcohol, do so in moderation. The AHA recommends limiting alcohol to no more than 2 drinks per day for men and 1 drink per day for women.

Cholesterol and Diet Cholesterol is a soft, waxy substance that is present in all animal cells and in animal-based foods not in plants. The American College of Cardiology ACC and American Heart Association AHA joint dietary guidelines for reducing unhealthy cholesterol levels recommend: Make vegetables, fruits, and whole grains the focus of your diet Include low-fat or fat-free dairy products, poultry without skin, fish, legumes beans , nontropical vegetable oils, and nuts Limit intake of sweets, sugar-sweetened beverages, and red meats Blood Pressure and Diet High blood pressure, also called hypertension, is elevated pressure of the blood in the arteries.

Elevated blood pressure is in the range of to for systolic and less than 80 for diastolic blood pressure.

High blood pressure hypertension , Stage I, a blood pressure reading between to for systolic and between 80 to 89 for diastolic pressure. Stage II hypertension is a reading over for systolic and over 90 for diastolic pressure. Lifestyle changes are important for preventing and treating high blood pressure.

They include: Maintain a healthy weight Exercise regularly Quit smoking Limit alcohol consumption to no more than one or two drinks a day Reduce sodium salt intake in your diet Sodium is the critical factor in controlling high blood pressure.

Nutrition Basics Fats Some fat is essential for normal body function. Dietary guidelines for heart health recommend that: Monounsaturated fatty acids found in olive oil, canola oil, peanut oil, nuts, and avocados and omega-3 polyunsaturated fatty acids found in oily fish, canola oil, flaxseed, and walnuts should be the first choice for fats.

Omega-6 polyunsaturated fatty acids corn, safflower, sunflower, and soybean oils and nuts and seeds are the second choice for fats. Saturated fats are found predominantly in animal products meat, whole-fat dairy as well as tropical oils coconut, palm.

Limit trans fats found in stick margarine, commercial baked goods, snack and fried foods to a minimum. Click the icon to see an image of saturated fats. Click the icon to see an image of trans fatty acids.

Omega-3 Fatty Acids Omega-3 fatty acids, which are found in fish and some plant sources, are a good source of unsaturated fats. Click the icon to see an image of omega-3 fatty acids. Carbohydrates Carbohydrates are either complex as in starches or simple as in sugars.

Complex Carbohydrates Fiber Complex carbohydrates found in whole grains and vegetables are much healthier than those found in starch-heavy refined carbohydrate foods, such as white-flour pastas and white potatoes. Click the icon to see an image of complex carbohydrates.

Different fiber types may have specific benefits: Insoluble fiber found in wheat bran, whole grains, seeds, nuts, beans, and fruits and vegetables may help achieve weight loss.

Consuming whole grains on a regular basis may lower the risk for heart disease and heart failure, improve factors involved with diabetes, and lower the risk for type 2 diabetes.

Whole grains include brown rice, quinoa, bulgur, oatmeal, and whole-wheat bread, High consumption of nuts such as almonds, macadamia, and walnuts may be highly heart protective, independent of their fiber content.

The American Heart Association recommends that at least half of grains consumed in one day should be whole grains. Soluble fiber found in dried beans, oat bran, barley, apples, and citrus fruits may help achieve healthy cholesterol levels and possibly reduce blood pressure as well.

Soluble fiber supplements, such as those that contain psyllium or glucomannan, may also be beneficial. Psyllium is taken from the husk of a seed and is effective for lowering total and LDL cholesterol.

It is found in laxatives Metamucil , breakfast cereals, and other products. People who increase intake of soluble fiber should also drink more water to avoid cramps. Click the icon to see an image of soluble and insoluble fiber. Simple Carbohydrates Sugar Americans eat nearly half a pound 0.

Sugars include: Sucrose. Source of most dietary sugar, found in sugar cane, honey, and corn syrup. Sucrose is a disaccharide a type of molecule formed by two simple sugars composed of glucose and fructose. Naturally occurring sugar found in fruits and vegetables.

Although fructose does not appear to be have any different effects in the body than sucrose, most of the fruits and vegetables that contain it are important for good health. However, because fructose can raise triglyceride levels, people with high triglycerides should try to select fruits that are relatively lower in fructose cantaloupe, grapefruit, strawberries, peaches, and bananas.

Fructose is a monosaccharide simple sugar. A third sugar, lactose, is a naturally occurring sugar found in dairy products including milk, yogurt, and cheese.

Lactose is a disaccharide composed of glucose and galactose. Click the icon to see an image of simple carbohydrates.

Ingredients that indicate added sugars include: Corn sweetener Corn sugar Coconut sugar High fructose corn syrup Fruit juice concentrates Honey Agave Maple syrup Brown rice syrup Molasses Any sugar molecules ending in "ose" dextrose, fructose, glucose, lactose, maltose, sucrose. Food product labels can help you determine how much sugar is present: Sugar-free.

Less than 0. No added sugars or without added sugars. No sugars or sugar-containing ingredients such as juice or dry fruit is added during processing. Protein Protein is found in animal-based products meat, poultry, fish, and dairy as well as vegetable sources such as beans, soy, nuts, and whole grains.

Fish Evidence suggests that eating moderate amounts of fish twice a week may improve triglyceride and HDL levels and help lower the risks for death from heart disease and stroke. Meat and Poultry Saturated fat in meat is the primary danger to the heart. Dana DeSilva ORISE Nutrition Policy Fellow Office of Disease Prevention and Health Promotion.

Dennis Anderson-Villaluz, MBA, RD, LDN, FAND Lieutenant Commander, U. Public Health Service Nutrition Advisor, Division of Prevention Science Office of Disease Prevention and Health Promotion. Linking to a non-federal website does not constitute an endorsement by ODPHP or any of its employees of the sponsors or the information and products presented on the website.

Department of Health and Human Services Office of Disease Prevention and Health Promotion. MyHealthfinder Health Conditions Heart Health Heart-Healthy Foods: Shopping List. Health Conditions Heart-Healthy Foods: Shopping List.

Follow these tips for heart-healthy eating: Eat less saturated fat. Cut back on fatty meats and high-fat dairy products. Limit foods like pizza, burgers, and creamy sauces or gravy. Cut down on sodium salt. Read the Nutrition Facts label and choose foods that are lower in sodium. Get more fiber.

Eat vegetables, fruits, beans, and whole grains to add fiber to your diet. Vegetables and Fruits Eat a variety of vegetables and fruits — including options that are fresh, frozen, canned, or dried.

Try: Fresh vegetables like tomatoes, cabbage, okra, edamame, and carrots Leafy greens like Romaine lettuce, spinach, bok choy, and kale Canned vegetables that are low in sodium Frozen vegetables without added butter or sauces, like broccoli or cauliflower Fresh fruits like apples, oranges, bananas, mangoes, guava, and papaya Canned, frozen, or dried fruit without added sugars Farmers markets are great places to buy vegetables and fruits that are in season.

You might try: Whole-grain bread, bagels, English muffins, and tortillas Whole-grain hot or cold breakfast cereals with no added sugar, like oatmeal or shredded wheat Whole grains like brown or wild rice, quinoa, or oats Whole-wheat or whole-grain pasta and couscous Proteins Choose a variety of foods with protein.

Try these healthy swaps: Vegetable oil canola, corn, olive, peanut, safflower, soybean, or sunflower instead of butter for cooking Low-fat or light mayonnaise instead of full-fat mayo Oil-based salad dressings like balsamic vinaigrette or Italian instead of creamy dressings like ranch Vegetable oils are usually healthy choices — just avoid coconut and palm oils, which are high in saturated fat.

Reviewer Information This content on a heart-healthy diet was adapted from materials from the National Heart, Lung, and Blood Institute.

Home Healthy Living Healthy Eating Eat Smart Nutrition Basics The American Heart Association Diet and Lifestyle Recommendations.

Use up at least as many calories as you take in. Start by knowing how many calories you should be eating and drinking to maintain your weight.

Nutrition and calorie information on food labels is typically based on a 2, calorie per day diet. You may need fewer or more calories depending on several factors including age, gender, and level of physical activity. Increase the amount and intensity of your physical activity to burn more calories.

Aim for at least minutes of moderate physical activity or 75 minutes of vigorous physical activity or an equal combination of both each week. Eat an overall healthy dietary pattern that emphasizes: a wide variety of fruits and vegetables whole grains and products made up mostly of whole grains healthy sources of protein mostly plants such as legumes and nuts ; fish and seafood ; low-fat or nonfat dairy; and, if you eat meat and poultry, ensuring it is lean and unprocessed liquid non-tropical vegetable oils minimally processed foods minimized intake of added sugars foods prepared with little or no salt limited or preferably no alcohol intake Apply this guidance wherever food is prepared or consumed.

First Name required. Last Name required. Email required. Zip Code required. This is due to higher mercury levels in some types of fish. The best diets for cardiovascular health include 2—3 cups of nuts, seeds, and legumes daily. Legumes such as beans , tofu , and chickpeas are generally lower in calories than nuts and seeds.

Nuts and seeds are very energy-dense, and some are expensive. The AHA acknowledges that there is mixed evidence surrounding saturated fats found in full-fat dairy and the risk of heart disease. However, it says that most of the evidence suggests that people should consume less saturated fat in their diet.

A person can consume less saturated fat by choosing nonfat and low fat dairy products, such as:. People who choose to include meat in a cardiac diet are encouraged to select lean cuts of meat that are unprocessed.

Saturated fats and other substances found in red and processed meats may harm heart health. People who choose to eat red meat as part of a cardiac diet may benefit from choosing the leanest cuts available.

There are several foods a person should try to limit when following the cardiac diet. These include:. Red meat is a source of saturated fat.

According to several studies , replacing red or processed meat with plant protein may lower the risk of heart disease. Many processed foods and beverages contain added sugars, especially sodas and energy drinks.

If following a 2,calorie diet, this equates to calories, or 12 teaspoons of sugar, per day. Avoiding excess sugar may help a person reach or maintain a moderate weight and prevent heart disease.

Processed foods often contain long lists of ingredients, many of which are not beneficial for a healthy heart. For example, many processed foods contain:. Refined carbohydrates lack fiber and can cause a person to feel hungry again quickly.

Replacing refined carbohydrates with nutrient-dense whole grains lowers the risk of many conditions, including stroke and metabolic syndrome. Learn about heart-healthy dessert options here. The cardiac diet plan suggests consuming little or no alcohol.

People who consume alcohol may wish to consider doing so in moderation. This means consuming no more than one drink per day for females and no more than two drinks per day for males.

Some people believe that a moderate intake of red wine can help protect the heart because it contains antioxidants.

However, the evidence for this is weak, according to the AHA. Research suggests a link between salt consumption and high blood pressure. Limiting salt intake can lower blood pressure and may also reduce cardiovascular health risks. Many processed foods contain added salt, so a person can monitor their intake by reading the labels and instead choosing whole foods, when possible.

Eating foods cooked at home with limited or no salt, rather than restaurant foods or takeout, can also help lower salt intake. A person may wish to try making gradual changes, maybe two each week. This is preferable to making many changes all at once and then giving up quickly.

Another tip is to add herbs and spices to meals to boost their flavor, instead of salt or heavy sauces. Keeping a food journal or having a diet buddy can also help people with motivation. It is important to recognize that not everyone has the same access to health-promoting foods.

Factors such as income level and neighborhood amenities affect whether a person can easily purchase items such as fresh fruits and vegetables. These factors are also influenced by structural racism in the U. These are real and complex challenges. Changing them may involve actions such as policy changes and food access projects.

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