Heart Healthy Menu

You can improve your health by being mindful of how what you eat affects you. Planning a heart healthy menu will not only help your heart function better, it will improve your overall health. You need to develop your heart healthy menu around foods low in cholesterol, high in antioxidants and high in soluble fiber in order to reap the best results. You also need to eliminate, or limit, hindering foods.

Heart Healthy Foods

While planning your heart healthy menu, you need to be aware of what foods can nourish and protect your heart. The American Heart Association titles this class of foods as heart healthy. These foods are high in the good cholesterol known as HDL (high density lipoprotein). They prevent or remove plaque from the arterial walls. Heart healthy foods include soluble fiber rich foods such as whole grains, legumes like beans and lentils, certain seeds and nuts like almonds and flaxseeds, healthy unsaturated fats such as safflower oil, and fresh fruits and vegetables. Dark leafy greens are especially powerful heart healthy foods. Plant sterol foods (soy foods like tofu and soy milk) are also considered heart healthy foods. Whole grains consist of oats, kamut, quinoa, barley, wheat germ, whole wheat and millet--to name a few. Foods high in Omega 3 fatty acids are heart healthy. Omega 3 can decrease triglycerides, reduce risk of heart attack, decrease inflammation and lower blood pressure, according to the USDA. Salmon is especially rich in Omega 3. Foods rich in antioxidants have the potential to delay or prevent heart disease. Raspberries and blueberries are packed with antioxidants.

Heart Hindering Foods

In contrast to the heart healthy foods are foods that are known for disruptive properties. Foods high in cholesterol, saturated and trans fats fall into this category. They are high in LDL (low density lipoprotein). Foods high in cholesterol and saturated fats include red meats, organ meats (kidneys and hearts), whole fat dairy products, deep fried foods, egg yolks, roasted duck and most commercially prepared foods. Trans fats can affect blood cholesterol levels and contribute to heart disease much like saturated fats do, according to the American Heart Association and USDA. This fat takes the form of shortening and/or partially hydrogenated oil. Commercially prepared baked goods are usually high in trans fats. These include foods such as breads and crackers, pies, cakes, cookies, breakfast cereals and energy bars. It is recommended that you avoid or limit their intake.

Reading Labels

Reading labels is important while planning a heart healthy menu. The No. 1 ingredient listed tells you what a main ingredient of the product is. Also, notice the amount of trans and saturated fats listed under the fat content. Be aware of the cholesterol level that the foods has. All of this information can help you form your decision on whether the product fits in with your heart healthy menu.