Confused at the grocery store?
This list will help you pick out the best food options for your heart.
Genetics does play a role, as well.
Mediterranean Broccoli Pasta Salad.Photo: Jennifer Causey
Fruits and Vegetables
Fruits and vegetables are the foundation of a heart-healthy diet.
Frozen fruits and vegetables are just as nutritious as fresh.
Just watch out for any added sugars or salt.
Processed meats, especially those with more saturated fat are linked toincreased risk of cardiovascular disease.
But you may even want to give some of the leaner cuts of red meat a second look.
Limit or avoid these proteins:
These foods are linked to an increased risk of cardiovascular disease.
Whole grains contain fiber and phytonutrients linked to reduced risk of heart disease.
There may not be as much beneficial fiber as you might think.
Or look for products that list a whole grain, like whole-wheat flour, as the first ingredient.
That said, “Bread products can be a sneaky source of sodium,” notes Pine.
Your best bets are going to be whole-grain products like oatmeal and whole-wheat pasta.
However, when dairy is replaced with whole grains or plant-based oils, cardiovascular disease risk goes down.
TheAmerican Heart Associationstill recommends limiting saturated fat, so choose low-fat or fat-free dairy options most often.
But, “A heart-healthy diet doesn’t have to be bland,” says O’Donnell-Giles.
You’ll also want to consider the rest of your diet.
This can add up quickly with condiments.
But sneaky marketing claims can steer you wrong, so read ingredient lists and Nutrition Facts labels.
Be sure to read labels.
Fresh fruit is another good bet.
Most other desserts contain a lot of added sugar.
So, desserts should be something to enjoy on occasion or make yourself.
Ourheart-healthy dessert recipesall have limited saturated fat and sodium and are often made with less sugar.
Sugary drinks are among thetop contributors of added sugarin Americans' diets, and should be limited.
Diet sodas,made with sugar substitutes, aren’t considered any better for heart health.
