Heart healthy diet includes:
- Limit fat intake to no more than 30% of your total calories
- Eat quality fats: use virgin olive oil and other unsaturated, low-cholesterol fats.
- 10% to 15% of your total calories should be in the form of monounsaturated fats, such as olive oil, canola oil, and peanut oil.
- Eat less than 300 milligrams of dietary cholesterol a day.
- Reduce salt in your diet to no more than 6 grams per day.
- Eat plenty of fresh fruit and vegetables
- Limit your intake of simple carbohydrates, such as sugar. Instead, eat more complex carbohydrates, such as starch and fiber. Good sources of fiber include:
- Whole grains
- Brown rice
- Fruits
- Vegetables
- Bran
- Barley
- Oats
- Beans
- Nuts
- Limit iron intake: too much iron can increase atherosclerosis
- Eat more soy
- Avoid fad diets
- Check with your doctor about B vitamins. You may benefit from vitamin B supplements.
