Heart Healthy Diet for Men

Heart disease is one of the leading causes of death in America. But many diseases of the heart and cardiovascular system can actually be prevented through simple changes in lifestyle. One such change that people can easily make is to their diet. For both men and women, a heart healthy diet can go a long way toward staving off the development of many forms of heart disease.

Fat & Cholesterol

Watching your intake of both fat and dietary cholesterol is one of the most important dietary measures. Both factors can greatly contribute to the rise in blood pressure and blood cholesterol, increasing your chances of heart disease. With total fat, try to keep your intake no higher than 25 percent of your daily caloric intake. That means that a 2,000 calorie diet should have no more than 500 calories from fat. Olive oil, canola oil, nuts and seeds contain monounsaturated fats, which are considered "good" fats, but should be included in the 25 percent.

Trans fat and saturated fat are a different story, so reduce your intake to less than 1 percent and 7 percent, respectively. To use the same example, a 2,000 calorie diet should contain no more than 20 calories of trans fat and 140 calories from saturated fat. Foods like butter, milk, cheese and meat contain saturated fat. Trans fat is found in partially hydrogenated oils, used in cookies, cakes, crackers, chips and fried foods.

As you limit the amount of fat in your diet, try to do the same with your cholesterol. Between 200 and 300 mg is a good goal for dietary cholesterol, so limit the amount of meat, eggs and dairy you consume each day.

Sodium

Another important factor in a heart healthy diet is sodium. High sodium intake can raise your blood pressure, increasing your chances of heart disease. For most people, a single teaspoon of salt (2,300 mg) is the maximum amount of sodium you should have in a day. Limit salt while preparing meals, stop salting your foods at the dinner table and avoid highly processed foods and canned soups to reduce your sodium intake.

Diet

While you may need to restrict fat, dietary cholesterol and sodium, a heart healthy diet can include a huge variety of foods. Fruits, vegetables and whole grains should all be significant parts of your daily menu. You can still eat dairy, meat and fat; just remember to use moderation and look for lean and low-fat choices.

Fruits and vegetables should make up the majority of your menu. Whole grains, like brown rice, oatmeal, flax and any products made of whole-wheat or whole-grain, should be included in your diet. Buy skim milk, low-fat cheeses, low-fat yogurt and egg whites. Stick to lean meats, poultry and cold-water fish. Add legumes and products made with soy, like tofu and tempeh.