Low-Cholesterol & Low-Sodium Diets

If you have been diagnosed as a potential risk for cardiac disease, you will want to take affirmative steps today to safeguard your long-term health. The variables under your control are largely confined to diet and exercise, with a low-cholesterol, low-sodium diet being best for overall heart health. Even if you have not been diagnosed with any current health problems, adopting such a diet is a proactive step you can still take to help keep yourself out of the hospital for years to come.

About Cholesterol and Sodium

Increased cholesterol and sodium levels are generally used as markers for potential heart disease. High levels of LDL (the "bad" cholesterol) provide an advance warning of the possibility of cardiac arrest, while high-sodium levels contribute heavily to hypertension, which can lead to heart disease and stroke. Thus, striving to minimize both cholesterol and sodium in your diet are the keys to your cardiac health.

American Heart Association Diet

The American Heart Association recommends the following heart-healthy (low-cholesterol and low-sodium) diet. Keep your daily intake of fat between 25 and 35 percent of total daily calories, keep saturated fat to less than 7 percent and trans fats to less than 1 percent. Furthermore, limit sodium to less than 2,300mg daily. Finally, consume plenty of fruits, vegetables, whole grains and foods containing fiber.

Quality Whole Grains

All of the refined flour in your diet should be replaced with items made from whole grains. This includes breads, cereals, pasta and the consumption of brown rice. Also consider adding either oat bran or oatmeal into your regular breakfast rotation. The various nutrients and fiber contained in whole-grain products can have a substantially beneficial effect on heart health and overall cholesterol levels.

Watch for Healthy Fats

Not all fats are bad. While you are striving to minimize intake of saturated and trans fats, you should simultaneously be looking for ways to include additional healthy fats into your diet. Omega-3 fats are especially good at promoting heart health while keeping cholesterol in line. You can increase your overall consumption of omega-3 fats by including wild salmon in your diet at least once or twice a week, or purchasing an over-the-counter fish-oil supplement and taking 5 to 10 grams daily.

Look Out for Added Sodium

While at the grocery store, keep your eyes peeled for low-sodium variants of your favorite foods. Excess sodium also makes its way into most processed foods, so purchase natural foods whenever possible and prepare your own meals to have ultimate control over the sodium content. Another tip you can use to naturally lower your sodium intake is to purchase fresh fruits and vegetables as opposed to the canned variants, as those often contain additional salt.