Heart-Healthy Diet Plan: Best Foods Choices To Boost Your Cardiovascular Health

A healthy diet can keep your waistline slim and boost your overall health, including your heart. Eating certain foods every day can reduce the risk of the number one killer in the U.S. — heart disease. In the infographic, "To Your Health: Eating Smart For Your Heart!" Tulane Medical Center in New Orleans explains what foods to choose and which ones to limit, to protect your heart health.

Sugary drinks, like soda, should be limited or avoided, since they're linked to a higher risk of heart disease. Previous research found a single sugary drink every day led to a 20 percent higher heart disease risk, compared to men who do not consume any kind of sugary drinks. The study, consisting of over 42,800 men aged 40 to 75 year old, showed the increased risk was still present, even after other risk factors such as alcohol use, physical inactivity, smoking, and a family history of heart disease were taken into account.

Fruits and vegetables are essential foods to boost heart health, but there are some that should be limited more than others. Fresh fruits and vegetables, such as kale or apples are considered heart healthy; eating vegetables with cream sauce, or frozen fruit with sugar added can be detrimental. Choosing to reduce sodium intake can also aid heart health, especially by using herbs and spices; eating reduced salt-salt snacks; and choosing reduced-salt condiments. Condiments like table salt, and canned soups should be limited.

Salmon is considered an ideal food choice, because it contains omega-3 fatty acids, and is lean protein. The American Heart Association suggests eating salmon and other omega-3 rich foods twice a week to reap heart health and other benefits. They also note that people who eat fish regularly are less likely to have cardiovascular disease.

Look at Tulane Medical Center's infographic below for more smart food choices to protect your heart.