Diet plays a massive role in preserving the health of your heart. But there’s a lot of information out there about heart-healthy foods, and it can be tricky to navigate. If you want to improve your cardiovascular health this American Heart Month, we’re breaking down what you need to know about heart-healthy foods.
What Makes a Food Heart-Healthy?
Changing your diet to include more heart-healthy foods can strengthen your heart and reduce your risk of developing heart disease. But what exactly is a heart-healthy food?
Heart-healthy foods are packed with essential nutrients that support optimal heart function. They’re usually low in sodium and bad fats but high in fiber, healthy fats, and antioxidants. Regularly consuming these foods as part of a balanced diet can help keep your heart pumping at its best and minimize your risk of heart disease.
Certain food groups are more commonly referred to as heart-healthy because of the nutrients they contain.
Omega-3 Powerhouses
Omega-3 fatty acids are one of the most effective heart protectors in nutrition. They’re a type of healthy fat that can help reduce the risk of heart conditions and improve overall heart health.
Fatty fish like salmon, bluefin tuna, mackerel, herring, and cobia are high in omega-3 fatty acids, making them the perfect addition to a heart-healthy diet. If you’re not a fan of fish, don’t worry. Fish oil supplements are high in omega-3 fatty acids and vitamins D and A, plus they’re affordable and widely accessible.
Fiber-Filled Whole Grains
If you’ve ever wondered why whole grains are often touted as a crucial component of a heart-healthy diet, the answer lies in their fiber content. Whole grains like oatmeal, brown rice, and quinoa are a rich source of soluble fiber, reducing both ‘bad’ LDL cholesterol and overall cholesterol levels, reducing the risk of heart disease.
Whole grains also impact blood sugar and insulin levels less than refined grains, making them healthier for your heart. And finally, they are associated with reduced blood and pulse pressure.
Antioxidant-Rich Fruits and Vegetables
It’s no secret that fruits and vegetables are good for you. But did you know that they’re also packed with antioxidants that can protect your heart? These colorful foods contain phytonutrients that offer protection against chronic diseases, such as coronary artery disease, and potentially reduce the risk of cardiovascular disease.
Berries like strawberries, blueberries, blackberries, and raspberries are particularly rich in antioxidants, which combat oxidative stress and inflammation. Leafy green vegetables like spinach, kale, and collard greens are high in vitamin K and nitrates, enhancing blood pressure regulation and improving arterial function.
The Role of Healthy Fats in a Heart-Healthy Diet
When we think of fats, we often think they should be avoided at all costs. But not all fats are created equal. Unsaturated fats, including monounsaturated and polyunsaturated fats, are considered healthy. These healthy fats are critical in reducing your risk of heart disease.
They can be found in foods like:
- Seafood
- Nuts
- Seeds
- Avocados
- Certain oils, including olive oil, grapeseed oil, and sunflower oil
Replacing saturated fats with unsaturated fats can improve your heart health by lowering your ‘bad’ LDL cholesterol and raising your ‘good’ HDL cholesterol.
Lean Proteins: Building Blocks for a Healthy Heart
Protein is often associated with muscle growth and recovery, but its benefits go far beyond that. Lean proteins, such as plant-based proteins and poultry, are essential for heart health and provide vital nutrients for overall well-being.
In addition to their role in muscle and blood, lean proteins provide:
- B vitamins
- Magnesium
- Iron
- Zinc
These nutrients are crucial for metabolism support, oxygen transport, and immune health. Lean proteins can help maintain muscle mass while managing blood lipids for cardiovascular health.
Plant-Based Proteins
Plant-based proteins are beneficial not only for vegetarians and vegans but also for everyone aiming for a healthier heart. One excellent example of a nutritious plant-based protein source is soybeans. You can enjoy soybeans in multiple ways — it’s the primary ingredient in tofu and tempeh, two popular meat alternatives vegetarians embrace.
Legumes, like beans and peas, are another great option that are loaded with protein and fiber. They’re also highly affordable, and you can prepare them in various ways.
Poultry
When it comes to lean meats, poultry is a fan favorite. Chicken and turkey are lower in saturated fat compared to red meats such as beef. And if you want to make poultry as heart-healthy as possible, remove the skin before cooking.
Reducing Sodium for Lower Blood Pressure
Sodium often gets a bad rep, and for a good reason. While it’s an essential mineral for our bodies, too much of it can lead to high blood pressure, a significant risk factor for heart disease. So, what’s the best way to monitor your sodium intake?
Reducing sodium doesn’t mean you have to sacrifice flavor. Plenty of strategies exist to lower your sodium intake without compromising on taste. These include home cooking hacks, savvy shopping for low-sodium products, and mindful dining choices.
Remember, the key to reducing sodium is not eliminating it entirely but rather keeping it within the recommended limits. Let’s look at some practical strategies to control sodium intake.
Home Cooking Hacks
Cooking at home gives you complete control over what goes into your meals, and it’s an excellent opportunity to manage your sodium intake. One effective strategy is to choose lower-sodium or low-sodium versions of your favorite foods. Once accustomed, many grow to prefer the lower-sodium options. When shopping, look at the sodium content per serving on the Nutrition Facts label. Keep an eye on the serving size and the total sodium amount to manage your intake effectively.
Another handy trick is to flavor your dishes with herbs and spices instead of salt. For example, you can flavor meats with poultry seasoning, rosemary, and thyme instead of salt. And if a recipe calls for onion or garlic salt, try using fresh garlic, onion, or powdered forms instead. These simple home cooking hacks can help reduce sodium intake while keeping your meals flavorful.
Dining Out Without the Salt
With careful choices, you can enjoy a meal without worrying about going overboard with your sodium intake. Many restaurants have detailed nutritional information available — you just need to ask! And if you’re watching your salt intake, you can let your server know so they can point you in the right direction of what menu items are best for you.
Also, watch out for high-sodium condiments like salsa and ketchup, and be cautious with salad ingredients such as cheese, olives, and deli meats. Instead, choose to have dressings served on the side. By making these conscious decisions, you can relish your dining out experience without the surplus salt.
Sweet Truth: Limiting Added Sugars for Heart Health
We all love a sweet treat now and then, but did you know that too much added sugar is linked to a greater risk of dying from heart disease, fatty liver disease, and diabetes? Added sugars include brown sugar, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, raw sugar, and sucrose. They’re often found in foods like soft drinks, flavored yogurts, cereals, cookies, cakes, and many other processed foods.
Balancing Your Heart-Healthy Plate
Achieving a healthy, balanced diet is not just about choosing the right foods for a heart-healthy diet; it’s also about achieving the right balance. A balanced heart-healthy plate is composed of 50% vegetables and fruits, 25% lean protein, and 25% whole grains.
Remember, aiming for perfection isn’t realistic. It’s okay to enjoy all kinds of food, but on a day-to-day basis, try to incorporate variety to help you feel like you’re the best you can be. When you attach strict rules to your diet, especially if they drastically differ from your natural preferences, you’re less likely to stick with them. So, aim to make choices that honor your body while honoring your cravings.
Community Access Network Is Here to Help.
Living a heart-healthy lifestyle is more than just a diet; it’s a way of life that encompasses eating nutritious foods, maintaining an active lifestyle, and making mindful choices every day. If you want to discuss ways to improve your heart health, schedule an appointment with a provider at Community Access Network! We’re here to answer your nutrition questions and more.