How to Avoid Bad Foods After a Heart Attack
Poor eating habits, resulting in high cholesterol and high blood pressure, are significant contributors to heart disease. When the doctor says to "avoid bad foods after a heart attack," the first step is to wage war on fats and salt. A little creativity and an open mind will go a long way toward enjoying a heart-healthy diet.
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Things You'll Need
- Lean meat
- Lean poultry
- Fish
- Vegetables
- Fruit
- Unrefined whole grains
- Canola Oil
- Olive Oil
- Soy Protein
Instructions
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Reduce your intake of trans fats and saturated fats. These fats usually are found in meat and dairy products, especially those that are fried or pre-baked.
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Cut butter, margarine and shortening from your diet. Also avoid bacon, gravy and cream sauces. Check labels on all foods-even those labeled with phrases like "reduced fat" are likely to contain harmful trans fats.
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Ensure that saturated fats comprise less than 7 percent of your daily caloric intake, with trans fats totaling less than 1 percent, per American Heart Association recommendations.
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Replace trans and saturated fats with polyunsaturated and monounsaturated fats like canola and olive oil. Be careful to limit even these "good" fats because all fats contain a large number of calories. Be creative and try different toppings on baked potatoes like salsa, nuts or yogurt rather than butter or sour cream.
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Utilize unrefined whole grains with fiber, which helps reduce cholesterol. Aim to consume less than 300 daily milligrams of cholesterol.
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Purchase lean meat, poultry, fish and low-fat dairy products, while minimizing cheeses and yogurt unless they are drastically reduced in fat.
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Substitute 1 percent or fat-free milk for whole or 2 percent. Ignore cold cuts, hot dogs, sausages, egg yolks, organ meats like liver, or any type of processed meat.
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Buy meats that are labeled "loin" or "round," as these are normally lower in fat. Bake, broil or grill rather than fry. Buy either skinless poultry or skin it yourself.
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Enjoy oily fish like salmon, trout, and herring. Omega-3 acids found in this sort of fish fat helps to maintain heart health. Consider eating this type of seafood at least three times weekly.
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Consume only fresh or frozen vegetables and fruits. These are packed with nutrients and fiber that help to lower blood pressure. Avoid canned products unless they are labeled as low-sodium and packed in water or juice. Most canned vegetables and fruits contain excessive amounts of salt and syrup.
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Tips & Warnings
Explore new ways of eating that you may not have considered previously. Vegetarian dishes can be tasty and satisfying. Beans, peas and lentils are excellent sources of protein. They contain small amounts of fat and no cholesterol, and serve as excellent substitutes for meat. Soy protein products like veggieburgers, rather than hamburgers, are enjoyed by many. But limit even this, for processed soy products are typically high in sodium.
Reduce sodium to less than 2,000 milligrams daily (one teaspoon) to help lower blood pressure. Don't forget that the salt content of condiments like ketchup and mustard is extremely high. Avoid processed foods like canned soup. Make your own healthy soups at home with fresh ingredients and herbs and spices. Salt substitutes are viable options, but even the majority of those products contain some levels of sodium. Pay attention to everything you consume-salt is a component of many items that may surprise you, like soft drinks and other beverages.
