are worried about heart disease, one of the most important things you can do is
to eat a heart-healthy diet. But with so many different food plans and health
tips, it can be confusing to know what's best for you and your heart.
There are a lot of assumptions we make about our hearts. And for each myth, there is often some truth upon which it is founded.
Take heart attacks, for instance.
Most people imagine they would know when they are having a heart attack. It would be difficult not to recognize symptoms of "the big one" – sweating, soreness in the left arm, and sudden, disabling chest pain.
But that’s not always the case. Sometimes the signs are much more subtle or mimic other conditions.
"I have heard of instances...
The Mediterranean diet can also help
lower cholesterol. Like the TLC diet, it limits saturated fat. But on the
Mediterranean diet, you can eat more total fat-as long as it's unsaturated. It
also allows more fish oils, olive oil, and nut and seed oils than the TLC diet.
For more information, see the topic:
The DASH diet is a good choice for people who are
worried about controlling high blood pressure. DASH stands for Dietary
Approaches to Stop Hypertension. Hypertension is high blood pressure.
The DASH diet includes foods that are high in calcium, potassium, and
magnesium. These nutrients lower blood pressure. Fruits, vegetables, low-fat
dairy foods, nuts, seeds, and beans have the highest amount of these nutrients.
For help with the DASH diet, see the topics:
foods can help you stay healthy or even lower your risk of heart disease when
you add them to a balanced diet. These include:
Fish. Eating fish can lower your risk for heart
disease. The American Heart Association suggests eating at least two servings
of fish a week. Oily fish, which contain omega-3 fatty acids, are best for your heart. These fish include tuna, salmon, mackerel, lake trout, herring, and sardines.
Soy protein. Eating soybean protein does not seem to lower LDL cholesterol levels very much. Soy protein does not change levels of HDL cholesterol or triglycerides. But eating soy
protein instead of meat or dairy foods may help your heart stay healthy. That's
because soy contains fiber, vitamins, and minerals and is low in saturated
Alcohol. If you drink alcohol in moderation, you might help
lower your risk of heart disease. Low to moderate alcohol use is no more than 2 drinks a day for men and 1 drink a day for women. But don't start drinking just to lower your risk. Talk with
your doctor about the benefits and risks of alcohol.