Healthy Eating After a Cardiovascular Event

Limit Saturated Fats

Low-density lipoprotein (LDL) cholesterol, or "bad" cholesterol, is the main source of plaque buildup that can clog your arteries.

It comes from saturated fats, which are found mostly in animal products like red meat.

To lower the amount of LDL cholesterol in your blood and avoid plaque buildup, you should limit these sources of saturated fats:

• Fatty cuts of beef, pork, lamb, or veal, as well as poultry skin
• Processed meats (such as bacon, sausages, and cold cuts like ham)
• Dairy products (such as butter, sour cream, and whole milk)
• Egg yolks
• Certain oils (such as palm oil and coconut oil)

Healthy Swaps

This doesn't mean you can never eat red meat or fat. The key is to choose the right options and eat them in moderation.

When it comes to fats, unsaturated fats are better for your health. They're actually good for your heart when eaten in the right amounts.

If you cook with oil, choose one that stays liquid at room temperature, such as olive oil. Remember to use only what you need – not a drop more. Other healthy fats are found in nuts, avocados, and certain fish.

"Fatty fish contains omega-3 fatty acids (DHA and EPA), which are essential and have been shown to lower the chance of heart disease in the population," says Mendoza Castro.

Good options include:

• Wild salmon
• Mackerel
• Sardines
• Cod
• Lake trout
• Canned light tuna

The FDA says most adults should eat two 4-ounce servings of omega-3-rich fish each week.

'Clean Out' Cholesterol With Soluble Fiber

Like fat, not all cholesterol is bad for your health. Eating "good" high-density lipoprotein (HDL) cholesterol can help "clean out" or remove LDL cholesterol from your body. The best foods to support this process are those high in soluble fiber.

"Soluble fiber forms a thick solution in the gut that helps you feel full and slows cholesterol absorption, which boosts excretion," says Mendoza Castro.

You can find soluble fiber in many foods already common in traditional Latino diets, such as:

• Beans, peas, and lentils
• Fruits
• Vegetables
• Seeds
• Nuts
• Foods made with whole ingredients (such as certain breads, cereals, crackers, and pastas)
• Whole grains (such as oats, brown rice, popcorn, and quinoa)

Avoid Trans Fats

You should also limit foods that contain trans fats. These fats are twice as harmful for your heart health because they can raise LDL cholesterol levels and lower HDL.

It's easy to identify foods with these fats, which include:

Store-bought baked goods (doughnuts, cakes, and cookies). If you eat these, it's important to read the label carefully to check for trans fats.

Fried foods. These are high in both saturated and trans fats. Cook your food on the grill or in the oven instead of frying it.

Hard margarines. Choose soft or liquid margarine instead of stick margarine. Read the label and pick one without trans fats. Also, margarines that list water or liquid vegetable oil as the first ingredient are healthier.

Processed foods. Most highly processed products (like chips, soda, and frozen pizza) are high in fat, added sugar, and salt. Too much of these can harm your heart health. "If you like soda, try sparkling water or unsweetened herbal teas," suggests Mendoza Castro.

How Salt Affects Your Heart

Our bodies need sodium for our organs to work properly. But too much sodium, usually from eating too much table salt, can harm your heart.

When you eat too much salt, the level of sodium in your blood rises. This pulls water into the blood vessels, which increases the amount of blood flowing through them as well as your blood pressure. That makes the heart work harder to pump blood throughout the body.

If the amount of sodium in the blood isn't kept under control, over time, it can stretch or damage vessel walls and speed up plaque buildup, which can affect blood flow.

According to the American Heart Association, people in the U.S. generally eat about 3,400 milligrams of sodium per day. That's 50% more than the recommended amount. A study published by the organization shows that cutting sodium to 1,500 milligrams per day could lower blood pressure by 25.6%.

Fortunately, many Latin dishes already use healthy ingredients that allow you to add flavor without relying too much on table salt. "Use traditional herbs and spices like garlic, oregano, achiote, and cilantro to cut salt," suggests Mendoza Castro.

Heart-Healthy Eating Plans

If following a structured, heart-healthy eating plan makes things easier for you, you have options. Some of the most recommended by experts are the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet.

Mediterranean diet. This diet includes lots of plant-based foods, whole grains, fresh fruits, vegetables, nuts, and fish. Olive oil is the main source of fat. You eat foods in their natural form to keep their fiber and limit sauces, juices, and red meat.

DASH diet. The DASH diet includes fruits, vegetables, whole grains, low-fat dairy products, and lean protein. It limits added salt.

Talk to your doctor before starting any eating plan. They can help you choose the best one for you and figure out how many calories you need daily.

Acting Fast Is Essential

Today, more than 90% of people who have a heart attack and get hospital care survive. But survival rates drop sharply if they have another heart attack within 90 days.

A study published by the American Heart Association found that people who have a second heart attack within that time have nearly a 50% chance of dying within five years.

That's why it's so important to follow medical advice – and do it quickly.

Mendoza Castro says that some of the most important steps are working closely with your care team, including a dietitian or nutritionist, to set realistic goals; following diet and lifestyle recommendations; and not skipping medical appointments.

She also says it's important to take care of your emotional health. "Many people are forced to make major lifestyle changes. This can lead to resistance, anxiety, and depression. They can feel isolated," says Mendoza Castro. "That's why having a team and a support system is essential."