Your roadmap to a heart-healthy diet
September 27, 2021
Living Well at Home
Health news, stories of care, and other information to help you live safely and independently at home
Each year on September 29 we celebrate World Heart Day.1 This is an international holiday that aims to teach people about cardiovascular (heart) diseases.
Heart health is very important to living a happy and healthy life. The Centers for Disease Control says heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States.
There are several things you can do to keep your heart healthy. Exercise, maintaining a healthy weight, and limiting alcohol are all good for your heart. Another way to reduce the risk of heart disease is by eating a heart-healthy diet.
3 common heart issues
Cardiovascular disease (CVD) is the term for all types of diseases that affect the heart or blood vessels. Three of the most common cardiovascular issues are listed below:
1. High blood pressure (hypertension)
When the force of your blood pushing against the walls of your blood vessels is too high. High blood pressure puts you at risk for stroke, heart failure, and kidney failure.
2. Heart failure (congestive heart failure or CHF)
A chronic condition in which your heart muscle is unable to pump enough blood to meet the body’s needs. Basically, the heart can’t keep up with its workload.
3. High cholesterol (hyperlipidemia)
When you have raised levels of fats in your blood. Most people do not experience any symptoms, but having high cholesterol increases your risk for stroke and heart disease.
Your roadmap to a heart-healthy diet
The good news is that even if you have a cardiovascular disease, eating the right foods can help improve your heart health. Follow the roadmap below to make food choices that support your heart health!
If you have high blood pressure:
- Eat 4–5 servings of fruit.
- Eat 4–5 servings of vegetables.
- Eat 1 serving of legumes. Try lima beans, chickpeas, lentils, and beans.
- Choose low-fat dairy.
- Limit salt (sodium). Eat less than 2 grams per day!
If you have high cholesterol:
- Eat a high-fiber diet. That means: fruit, vegetables, whole grains, beans, nuts, and seeds.
- Avoid red meat (mutton, pork, beef). Eat low to moderate amounts of fish, poultry, and low-fat dairy products.
If you have heart failure:
- Limit salt (sodium). Eat less than 2 grams per day!
To learn more about what you can do to improve your heart health, read this CDC article.1
1 When you click this link, you will leave the Commonwealth Care Alliance website.
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