Healthy Foods for a Healthy Heart
Many women may be in danger of heart disease without even realizing they are. Fortunately, women can control some of the factors that contribute to heart disease
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Many women may be in danger of heart disease without even realizing they are. Fortunately, women can control some of the factors that contribute to heart disease.

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Nutrition for Women


One of the most effective ways to reduce the risk of heart disease is to eat a diet that is high in complex carbohydrates and low in fat and salt. This kind of diet also can help control high blood pressure, high blood cholesterol and other blood lipids, obesity, diabetes, osteoporosis, and some kinds of cancer.

Eat More Complex Carbohydrates
Reduce Fats
Limit Salt

Eat More Complex Carbohydrates

A heart-healthy diet can be delicious and filling. The American Heart Association (AHA) recommends that you:

  • Eat a variety of grain products, including whole grains. Choose six or more servings per day.
  • Eat a variety of fruits and vegetables. Choose five or more servings per day. These are an excellent source of soluble fiber which has been shown to reduce cholesterol.
  • Eat fewer concentrated sweets.
  • Limit foods high in calories or low in nutrition, such as desserts, candy, and soft drinks.

Adding more whole grains, fruits, and vegetables is the first step in transforming your diet. However, it is also very important to reduce the fats and salt in your diet.

Reduce Fats

Fats are a concentrated source of energy, add flavor to foods, and give a feeling of fullness. They also are a source of essential fatty acids. The AHA recommends that you:

  • Avoid saturated fats, which typically are solid at room temperature, because they have been found to raise blood cholesterol levels.
  • Use no more than 5-8 teaspoon servings of fats and oils per day.
  • Use olive oil, canola oil, and liquid or tub margarines for essential fatty acids.
  • Avoid solid margarines and corn, safflower, sunflower, sesame and soybean oils, which are high in polyunsaturated fats.
  • Choose margarines that have no more than 2 grams of saturated fat per tablespoon.
  • Trim visible fat before cooking meat and poultry.
  • Broil, bake, roast, steam, poach, saute, or microwave meats to reduce or eliminate fats.
  • Drain off fat after cooking.
  • Limit use of organ meat.
  • Eat no more than six ounces per day of cooked lean meat, fish and skinless poultry.
  • Try Canadian bacon to replace bacon.
  • Try meatless or low-meat main dishes.
  • Enjoy at least two servings each week of baked or grilled fish such as tuna, salmon, mackerel, and trout, which are an excellent source of omega 3 fatty acids.
  • Use no more than 3-4 egg yolks per week.
  • Choose skim or 1% fat milk, nonfat or low-fat yogurt and cheese.
  • Limit intake of alcohol, which has been shown to raise triglycerides.
  • Read labels for amount and type of fat and avoid hydrogenated oils in prepared foods such as breads, crackers, cookies, soups, dressings, and sauces.

Limit Salt

Typical Americans consume four to 14 times as much sodium as necessary for health! Excess salt can elevate your blood pressure, putting you at greater risk of stroke, congestive heart failure, heart attack, kidney disease, and damage to blood vessels.

A little goes a long way: one teaspoon of salt contains 2300 mg of sodium. You probably do not need more than 3000 mg (3g) of sodium per day. The AHA recommends that you:

  • Use less salt at the table and in cooking.
  • Use herbs and spices to take the place of salt.
  • Limit intake of foods high in added sodium, such as prepared chips, soups, and sauces.Joanne Kiehn, R.D.L.D.
  • Look for unsalted varieties of foods.
  • Read labels to watch out for sodium compounds in processed foods.

Joanne Kiehn, R.D.L.D., is a dietician with the Donald W. Reynolds Center on Aging at UAMS Medical Center.

Links in This Article
Nutrition for Women: http://www.uams.edu/update/absolutenm/templates/womenshealth.asp
American Heart Association: http://women.americanheart.org/gate_keeper/fs_nutrition.html

 


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