Foods That Reduce Cardiovascular Risk | Balanced Diet

You often read that you can support your heart health with a healthy diet, but what constitutes a healthy diet? How do you know what foods to eat and which to avoid? In general, whole foods and natural, unprocessed foods are the best choices. It’s important, however, to enjoy a balanced diet. Too much fruit, for example, can be almost as bad as eating a steady diet of processed, sugary foods. This list should give you a good place to start building the foundations of a healthy diet.

Skip the Mayo

You already know that mayonnaise is full of fat and oil and that the cholesterol it contains is hard on your heart. Did you know there’s a healthier alternative? Instead of slathering a sandwich with mayo, consider layering it with thinly-sliced pieces of ripe avocado. The creamy texture and flavor make a satisfying substitute, and avocado is considered a “super food,” packed with good cholesterol that’s heart-healthy. A better choice: Skip the bread and prepare a chef’s salad using lean meats like grilled chicken breast, chunks of avocado, romaine lettuce, carrots, tomatoes, cucumbers, and other crisp, tasty vegetables for a filling meal.

balanced diet

Whole Grains

Whole grains help to cleanse the cholesterol from the body. Brown rice, oatmeal, and other whole grains are excellent sources of energy. They take longer to digest than processed foods, making them more filling and satisfying. Consider layering lean meats like fish, pork, and chicken with brown rice and beans. The fiber is filling and provides longer-lasting energy than the quick buzz from simple carbohydrates.

Olive Oil

Olive oil has long been known to be high in mono and polyunsaturated fats. It’s one of the healthiest options for both cooking and for drizzling over pasta, salad, or veggies on the grill. Skip the butter and try olive oil instead. Substitute herbs for salt, and you’ll find that it adds a boost of flavor while cutting down on harmful cholesterol in your diet.

Put It All Together

When you’re ready to create a personalized diet and exercise plan come in and talk to our staff. We’ll be happy to help you create a balanced diet that you can follow at home to help ensure your heart is healthier. Contact us for your consultation today.

A picture of Giovanni B. Ciuffo, MD wearing his Mercy One doctor attire.

About the Author

Giovanni B. Ciuffo, MD Director is an expert in Minimally Invasive Heart Surgery and Bloodless Heart Surgery is the outcome of his commitment to the development and improvement of both of these techniques. He runs a Cardiothoracic Surgery practice and manages Minimally Invasive and Bloodless Heart Surgery Program where he cares for patients from all over the country and locally. Click here to learn more about Dr. Ciuffo.

Board Certified:
American Board of Surgery
American Board of Thoracic Surgery