If a person has high blood pressure, high cholesterol, and an increased risk of heart disease, their doctor can suggest a low-cholesterol & low-sodium diet. Only medication may not be necessary to reduce cholesterol, taking minimally processed meals and other lifestyle changes can altogether help you in returning to the body with a healthy heart.
The waxy material known as cholesterol is necessary for the body to produce several hormones and to form cells. All of the cholesterol required by the body is produced by the liver; the rest is obtained through diet. Although cholesterol is essential for good health, elevated cholesterol can cause heart disease and stroke. According to the World Heart Federation, 4.4 million fatalities each year are attributed to hypercholesterolaemia, or high cholesterol. A person's risk of developing heart-related illnesses may be decreased by avoiding foods high in cholesterol and consuming less salt.
You may already be aware that some meals can increase your risk of heart disease. It can be difficult to change your eating habits, but you can start today with easy steps. Here are heart-healthy diet suggestions, regardless of whether you've been eating poorly for years or you just want to make some changes. Learn which foods to limit and which to consume more of. Soon, you'll be moving towards a heart-healthier diet.
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What is a Heart Healthy Diet?
A diet low in saturated fat and sodium can lower blood levels of low-density lipoprotein (LDL), or "bad" cholesterol, and lower the risk of high blood pressure. A low-saturated-fat, low-sodium diet can lower blood levels of low-density lipoprotein (LDL), or "bad," cholesterol and lower the risk of hypertension.Recent studies have demonstrated that dietary cholesterol has relatively little impact on blood cholesterol, defying what is commonly believed. This is the reason why the 2015–2020 Dietary Guidelines for Americans did away with the advice to keep daily intake of dietary cholesterol at no more than 300 mg.
Limiting trans and saturated fats is currently the main focus of the recommendations. According to the 2020–2025 Dietary Guidelines for Americans, saturated fats should not exceed 10% of total calories, however the American Heart Association advises reducing them to less than 6%.
Consuming a diet rich in trans and saturated fats can raise LDL cholesterol levels. A person's risk of blood clots, high blood pressure, and heart disease might increase as LDL cholesterol accumulates in their arteries, narrowing and hardening them.
To determine a patient's blood cholesterol levels, doctors do a full cholesterol test, also referred to as a lipid panel test.
A full cholesterol test, sometimes referred to as a lipid panel test, is used by doctors to measure a patient's blood cholesterol levels. When the total cholesterol level is 240 milligrammes per decilitre (240 mg/dL) or above, it is considered high. 200–239 mg/dL of total cholesterol is regarded by doctors as borderline high.
These outcomes are typically brought on by lifestyle choices or underlying medical issues. A diet low in saturated fat and cholesterol is typically advised by doctors in order to keep a healthy total cholesterol level below 200 mg/dL. The American Heart Association (AHA) advises not to consume more than 2,300 mg of salt daily, or approx. one teaspoon. This comprises all of the salt that a person consumes, whether it is added to food or already in the food they purchase. Most people take twice this amount.
Also Read: Difference Between Good and Bad Cholesterol
Who Should Adopt a Heart Healthy Diet?
A low-cholesterol & low-salt diet is especially helpful for those with high blood pressure and high blood cholesterol, while most people can benefit from cutting back on salt. The risk of heart disease, heart attack, and stroke can be reduced by adhering to the diet.Smart Choices for Low-Sodium Diet for Heart Health
| Food to Choose | Food to Avoid or Limit |
| Fresh or frozen fruits & vegetables | Coconut |
| Low-sodium packed vegetables | Vegetables mixed with creamy sauces |
| Fruits packed in 100% juice or water | Fried or bread coated vegetables |
| Whole-wheat flour | Canned fruit packed in heavy syrup |
| Whole-grain bread (especially 100% whole-wheat bread or 100% whole-grain bread) | Frozen fruit with added sugar |
| High-fiber cereal with 5 g or more fiber in a serving | Refined flour |
| Whole grains particularly brown rice, barley and buckwheat | White bread |
| Whole-grain pasta | Muffins |
| Oatmeal | Frozen waffles |
| Olive oil | Doughnuts |
| Canola oil | Biscuits |
| Vegetable and nut oils | Quick breads |
| Margarine, trans fat free | Cakes & Pies |
| Nuts & seeds | Noodles |
| Avocados | Buttered popcorn |
| Low-fat or fat-free dairy products (skimmed or low-fat (1%) milk, yogurt and cheese) | High-fat snack crackers |
| Eggs | Cornbread |
| Fish (especially fatty, cold-water fish, like salmon) | Butter |
| Skinless poultry | Bacon fat |
| Legumes | Cream sauce |
| Soybeans and soy products (soy burgers and tofu) | Nondairy creamers |
| Lean ground meats | Hydrogenated margarine and shortening |
| Herbs & spices | Cocoa butter (present in chocolates) |
| Salt-free seasoning blends | Palm, cottonseed, and palm kernel oils |
| Canned soups or prepared foods with low sodium or no added salt | Full-fat milk and other dairy products |
| Low sodium soy sauce and ketchup | Organ meats, such as liver |
| Home-cooked meals with fresh ingredients | Spareribs |
| Fresh, unprocessed meats like skinless chicken and lean cuts of beef | Hot dogs & sausages |
| Fresh or frozen fish without added sodium | Bacon |
| Grilled, baked, or steamed meats | Fried or breaded meats |
| Herbs, lemon juice, and vinegar for seasoning instead of salt | Table salt |
| Homemade soups with fresh ingredients and reduced salt | Canned soups and prepared foods, such as frozen dinners |
| Fresh tomatoes or no-salt-added tomato products | Tomato juice |
| Mustard, vinegar, and homemade dressings with no added salt | Condiments such as ketchup, mayonnaise, and soy sauce |
| Home-prepared meals to control sodium intake | Restaurant meals |
Conclusion
By including some items into their diets and eliminating others, people can lower their risk of elevated cholesterol. A doctor will advise a patient to consume foods low in saturated fats, trans fats, and sodium if they are at risk for high blood pressure or high cholesterol.To assist them make informed decisions regarding their diets, people can review the ingredient lists and nutrition facts labels on packaged items. People can minimize their cholesterol by choosing whole meals that are minimally processed. In order to reduce cholesterol, doctors may also advise changing one's lifestyle to include things like quitting smoking and increasing physical activity.
These were smart low-sodium diet choices to support heart health. Learn what to eat and avoid for better heart care with expert tips from the cardiologists at Asian Heart Institute.
FAQs
Q1: How much sodium should I consume daily?A: The American Heart Association recommends consuming no more than 2,300 mg of sodium per day, ideally aiming for 1,500 mg for better heart health.
Q2: What foods are naturally low in sodium?
A: Fresh fruits, vegetables, whole grains, lean meats, fish, unsalted nuts, and dairy products like low-fat milk and yogurt are naturally low in sodium.
Q3: What are common foods high in sodium?
A: Processed and packaged foods like canned soups, frozen meals, processed meats (bacon, sausages, hot dogs), fast food, chips, and condiments like soy sauce and ketchup are typically high in sodium.
