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Mayo Clinic Minute: Heart-healthy diet for womenHeart-healthy nutrition advice -
Substitute reduced sodium versions. Choose your condiments and packaged foods carefully, looking for foods labeled sodium free, low sodium, or unsalted. Better yet, use fresh ingredients and cook without salt. Consider using salt substitutes. While substituting potassium chloride can be a way to reduce your sodium intake, people with certain medical conditions may need to be careful about increasing their potassium intake.
Check with your physician before incorporating into your diet. The Dietary Approaches to Stop Hypertension, or DASH diet , is a specially designed eating plan to help you lower your blood pressure, which is a major cause of hypertension and stroke.
When combined with a reduction in salt, the DASH diet can be more effective at lowering blood pressure than medication. It's very difficult to eat a heart-healthy diet when you're eating out a lot, ordering in, or eating microwave dinners and other processed foods.
The portions are usually large and the meals can contain salt, sugar, and unhealthy fat. Cooking at home will give you better control over the nutritional content of your meals and can also help you to save money.
Making heart-healthy meals is easier and less time-consuming than you may think—and you don't have to be an experienced cook to master some quick and wholesome meals. Get the whole family involved.
Trade off shopping and cleanup duties with your spouse or get the kids to help shop for groceries and prepare dinner. Kids find it fun to eat what they've helped to make and cooking together is a great way to expand the pallets of picky eaters.
Make cooking fun. If you hate the idea of spending time in the kitchen, you need to embrace your fun side. Try singing along to your favorite music as you cook, or listen to a podcast or audiobook. Make foods ready-to-eat. You're more likely to stay heart-healthy during your busy week if you make healthy foods easily accessible.
When you come home from grocery shopping, cut up vegetables and fruit and store them in the fridge, ready for the next meal or when you are looking for a quick snack. Use heart healthy cooking methods. Just as important as choosing healthy ingredients is preparing them in healthy ways.
You can bake, broil, roast, steam, poach, lightly stir fry, or sauté ingredients—using a small amount of olive oil, reduced sodium broth, and spices instead of salt. Cook just once or twice a week and make meals for the whole week.
Cook a large batch of heart healthy food and reheat leftovers the rest of the week. Or freeze meals in individual portions for those days when you don't have time to cook. For more on preparing your own heart-healthy meals, see Cooking at Home.
Carrying excess weight means that your heart must work harder, and this often leads to high blood pressure—a major cause of heart disease.
As well as eating less sugar, salt, and unhealthy fats, reducing portion sizes is a crucial step toward losing or maintaining a healthy weight. Understand serving sizes.
A serving size is a specific amount of food, defined by common measurements such as cups, ounces, or pieces—and a serving size may be a lot smaller than you're used to. Judging serving size is a learned skill, so you may initially need to use measuring cups, spoons, and a food scale to help.
Once you have a better idea of what a serving should be, you can estimate your portion by using common objects for reference. For example, a serving of pasta should be about the size of a baseball slightly smaller than a cricket ball , while a serving of meat, fish, or chicken is about the size of a deck of cards.
If you're still hungry at the end of a meal fill up on extra servings of vegetables or fruit. Beware of restaurant portions. They're often larger. Sometimes ordering an appetizer instead of an entrée, splitting an entrée with your dining companion, or taking half your meal home for tomorrow's lunch works really well.
In the U. How choosing healthier carbs can improve your health and waistline. How fiber keeps you full, improves health, and aids weight loss. Tips for building a fitness plan, and finding the best exercises for you.
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Find favorite African American recipes, including mac and cheese, okra, jambalaya, and barbecue chicken, prepared using heart healthy food substitutions. What do your numbers mean? Learn about cholesterol and its health effects, plus ways to improve your cholesterol levels.
Read this booklet for tips to improve heart health, including knowing your risk, being physically active, controlling blood pressure, and maintaining a healthy weight.
Discover the Dietary Approaches to Stop Hypertension DASH eating plan to gain better control of high blood pressure. Find answers to frequently asked questions on the basics of good nutrition and healthy eating.
Read the final recommendation statement on Vitamin, Mineral, and Multivitamin Supplements for the Primary Prevention of Cardiovascular Disease and Cancer , issued by the U. Preventive Services Task Force. This statement applies to healthy adults who have no known nutritional deficiencies.
These profiles provide detailed health status information relating to heart disease for specific minority populations:. An official website of the United States government. Here's how you know. dot gov icon Official websites use. https icon Secure. Eating Too Much Salt?
Read More Whole grain foods Whole grain foods have fibre, protein and vitamin B to help you to stay healthy and maintain a healthy weight. Read more Proteins Protein is vital to your brain and heart, and it helps build muscle.
Eat protein every day. Processed foods Eating fewer highly processed, also known as ultra-processed foods is one of the best things you can do to achieve a healthier diet. Sugar Sugar provides energy calories but has no nutritional value on its own Read more Salt Most of us consume two - three times the recommended amount, often without even realizing it Read more Fats You need a small amount of fat in your diet for healthy functioning.
Eating at home Prepare meals at home from scratch. Read more Grocery store basics Make healthier choices at the grocery store with a little advance planning. Read more Snacking Healthy snacks are an important part of a heart-healthy diet.
Mayo Heart-heatlhy offers appointments in Arizona, Florida and Minnesota and Heart-heaothy Mayo Clinic Health System locations. Heart-healthy Heart-healthy nutrition advice doesn't have Waist circumference and abdominal obesity measurement be nutritjon. Use Energy boosting habits menus to get started on a heart-healthy diet. Do you want to adopt a heart-healthy diet, but aren't sure where to start? One way to begin is to create a daily meal plan that emphasizes vegetables, fruits and whole grains and limits high-fat foods such as red meat, cheese and baked goods and high-sodium foods such as canned or processed foods.
Heart-healthy eating nutdition choosing certain foods, such as fruits and vegetables, Heart-heakthy limiting others, Heart-healthy nutrition advice as saturated fats and added sugars. See Delicious Heart-Healthy Eating for recipes, cooking tips, and more information. These foods are the foundation of a heart-healthy eating plan. A heart-healthy eating plan limits sodium saltsaturated fat, added sugars, and alcohol. Understanding nutrition labels can help you choose healthier foods.
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