Saturday, September 19, 2020

Healthy Heart Diet


A healthy diet for your heart is essential for good health and long life. Start a healthy eating plan and make some lifestyle changes to jump start your way into a healthy lifestyle!

Coronary heart disease is America’s number one killer.

If you are at risk for heart disease, this diet will be a benefit to your health.

There are many things you can do to keep your heart healthy.

Implementing a healthy diet and losing weight if needed are the simplest changes.

Knowing what foods to give emphasis to and which ones to avoid makes it easier for you to plan your diet and meals.


  •     Meat, fish, and low-fat dairy products are good sources of proteins. Remove skin from meats, and bake, broil or roast opposed to frying meats.
  •     Fish are usually lower in fat and cholesterol than meat and poultry, and have the added omega-3 fatty acids.
  •     Beans and lentils are good sources of protein, lower in fat and have no cholesterol.
  •     Use skim or low-fat milk, fat-free and low-fat products such as yogurt.
  •     Use egg whites or egg substitutes.
  •     Soy Products are high in protein.

Always check the nutrition labels when purchasing products for the ingredients. Check for facts so you know you are getting the low-fat or nonfat products.

Fats & Cholesterol

The American Heart association suggests these guide lines for fat and cholesterol to maintain a heart healthy diet.

    Saturated Fats – should be less than 7% of your total calories each day.

    Trans-Fat – should be less than 1% of your total calories each day.

    Cholesterol – should be less than 300 milligrams adults; less than 200 milligrams a day for adults with high levels of low-density lipoprotein, or if you’re taking medication for cholesterol.

Limit the amount of fat you add to food when cooking and serving. Use low-fat substitutions when possible such as olive oil or canola oil. When baking, you can replace oil with equal amounts of apple sauce. Oil is actually only the moisture source.

Whole Grains

Whole grains are good sources of fiber and are loaded with nutrients our bodies need which helps regulate blood pressure.

Choose whole grain breads, whole wheat pasta, and brown rice. Choose high fiber cereals, and whole wheat flour for baked goods.

Fruits and Vegetables

Fruits and vegetables are low in calories, loaded with nutrients and rich in fiber. A diet high in soluble fiber helps lower blood cholesterol and reduces your risk of heart disease. Fruits and vegetables can be filling, which may help you eat less of the higher fat foods. They are healthy snacks for a healthy heart.

Use fresh or frozen vegetables and fruits. Use canned vegetables that are low in sodium, and canned fruit that is packed in juice or water.

Get as much physical activity as you can. Always consult with your doctor before starting an exercise plan.

To reduce the risks you may face, making these changes gives you a major advantage. You can have a healthy lifestyle.


Dr. Dean Ornish’s Program for Reversing Heart Disease: The Only System Scientifically Proven to Reverse Heart Disease Without Drugs or Surgery

Heart Smart: A Cardiologists 5-Step Plan for Detecting, Preventing, and Even Reversing Heart Disease

Let’s Stop The #1 Killer Of Americans Today: A Natural Approach To Preventing & Reversing Heart Disease

The Woman’s Heart – An Owner’s Guide supplies the pertinent information in the first step for helping women recognize heart disease and making the best possible choices in preventing heart disease, diagnosis and treatment.

The Women’s Healthy Heart Program: Lifesaving Strategies for Preventing and Healing Heart Disease

Coronary Heart Disease in Women: Prevention – Diagnosis – Therapy

Diet Plans

The DASH Diet Action Plan: Based on the National Institutes of Health Research: Dietary Approaches to Stop Hypertension

The 10% Solution for a Healthy Life: How to Reduce Fat in Your Diet and Eliminate Virtually All Risk of Heart Disease and Cancer

Keeping up on Your Heart Health

It is so important you are informed about heart health. It’s a well known fact that heart disease is the number one killer of men in the USA.

The impact on women’s health has grown tremendously because it is also the number one killer of women.

That’s why it’s so important to reduce your risk factors for heart health, know the warning signs, and know how to respond quickly.

Heart attacks can be sudden or they can start slowly. Because they can start slowy with only mild pain or numbness, you may not be aware of what is happening.

Heart Attack Warning Signs

Note: Approximately one-third or more women will not experience chest pain at all prior to or during a heart attack. At least seventy-one percent of women state they have symptoms similar to the flu anywhere from two weeks up to six weeks before suffering severe chest pain or difficulty in breathing.

Being aware of the signs is important. Even though it can be somewhat different for each person, if you have any of the following signs, consult with your doctor:

  •     Discomfort or mild pain in your chest. This may last only a few minutes or it may go away and come back.
  •     Discomfort, mild pain, and numbness or tingling in your arms. Sometimes it only affects one arm. This can also affect your back, neck or jaw.
  •     Shortness of breath with or without chest pain.
  •     Breaking out in a cold sweat, nausea or being lightheaded.

According to the Women’s Heart Foundation, “heart disease in women is often mistaken for panic attack with shortness of breath, anxiety, palpitations and indigestion. Only by having testing beyond the standard EKG can a correct diagnosis be made. When in doubt about symptoms, seek care without delay to rule out heart disease.

Equip yourself with the facts and how to get the right help to determine if you do have heart issues. For an excellent source for the types of tests for women and additional information, visit The Women’s Heart Foundation.

Stroke Warning Signs

According to The American Stroke Association, the following are the warning signs of stroke:

  • Sudden numbness or weakness of the face, arm or leg, especially on one side of the body.
  • Sudden confusion, trouble speaking or understanding.
  • Sudden trouble seeing in one or both eyes.
  • Sudden trouble walking, dizziness, loss of balance or coordination.
  • Sudden, severe headache with no known cause.

Cardiac Arrest

Cardiac arrest strikes immediately and without warning. Normally it includes a sudden loss of responsiveness and abnormal breathing.

Evaluate Yourself for Heart Health And Make Healthy Changes

Most women do know the value of eating healthy and exercising. They tend to make sure their families are taken care of. But they neglect themselves in this area.

Most factors, such as estrogen, birth control pills and smoking, that put women at risk for heart health can be avoided or modified. Smoking combined with birth control pills shows an even higher risk of heart health disease than women that don’t smoke.

A few healthy changes not only decreases the risk of heart disease, but it also gives you well being.

Physical activity and exercise doesn’t have to be strenuous to work. Exercising in moderation can be invigorating.

Making healthy changes in your eating habits is a big plus. You don’t have to be excessively restrictive. You can still eat delicious and satisfying foods.

By reducing your weight and having a healthy diet, you can decrease the chances of heart disease, diabetes and high cholesterol.

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Gloria Brown
Women's health and wellness retreat leader providing vacations and trips for women to get in shape -- and stay that way! On you can find my articles about weight loss, health and women's issues. Please feel free to contact me on

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