- The cardiac diet is a healthy eating plan aimed at reducing total fat intake to no more than 30% of daily calories and no more than 7% from saturated fats. Unsaturated fats are suggested in lieu of saturated and trans fats. Cholesterol intake should be less than 200 milligrams. Thirty grams of fiber daily is recommended in the form of fruits and vegetables. The cardiac diet is based on healthy eating habits that can be adopted by most individuals to prevent obesity and chronic diseases.
- Many animal products contain saturated fats that contribute to high levels of bad cholesterol and triglycerides in the blood. High cholesterol and triglyceride levels can lead to obesity and serious conditions such as heart disease and stroke. Replacing foods high in fat with fruits and vegetables increases fiber and decreases cholesterol intake. Fiber promotes healthy digestion while pulling bad cholesterol out of the body, and fresh produce contains many essential nutrients necessary for optimal health.
- Not all fats are detrimental to cardiac health. Unsaturated fats found in plant-based products such as nuts and seeds lower cholesterol levels and contribute to essential dietary fat intake. Inversely, saturated fats raise bad cholesterol that causes the arteries to become clogged with plaque, often leading to cardiovascular-related conditions. To reduce harmful fat and cholesterol intake, the cardiac diet recommends avoiding high amounts of red meat, butter, milk, cheese, fried foods and whole eggs and replacing these foods with heart-healthy fats such as olive oil, nut butter, avocados and fish.
- The cardiac diet promotes fish and poultry over red meat and pork. Trans fats are avoided by limiting convenience and fried foods. The amount of cheese, butter and whole eggs consumed are reduced by replacing these items with olive oil, almond butter and egg whites. People following the cardiac diet must regulate the amount of salt they eat while raising consumption of fiber by eating more fresh produce. They must also incorporate plant-based, minimally processed foods into each meal to promote the intake of essential nutrients.
- Approach the cardiac diet not as a diet but as a healthy lifelong habit. Take the time to learn and read the nutrition facts label to become familiar with nutrient intake. Plan meals accordingly to regulate hunger and minimize the desire for unhealthy foods. A healthy meal should be one-half fruits and vegetables, one-quarter whole grains and one-quarter lean protein like chicken or fish.
