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Tips to Eat Smart for a Healthy Heart

The truth is that eating foods containing the right nutrients can strengthen your heart. The problem is that everyday we are bombarded with new information on what we should eat for a heart healthy diet. So, it is totally understandable that many people find all of the information too confusing to manage. How do we cut through all the confusion? It’s simpler than it seems. To eat healthier everyday, we need to be guided by the principles of balance, moderation, and mindfulness. The following steps offer a simple and practical approach to achieving a heart-healthy lifestyle.

1) Reduce your intake of saturated fats. Eat fewer animal products, particularly red meat and high-fat dairy products. Eliminate foods that contain hydrogenated and partially hydrogenated fats. These fats are found in commercially baked or fried foods, margarine, shortening, most peanut butters, and commercially popped popcorn. These fats act like saturated fats in your body and can contribute to increased levels of harmful cholesterol and can increase your risk of heart disease.

2) Increase your intake of healthy fats. Essential fatty acids (EFAs) are the healthy fats that protect our body from degenerative diseases such as heart disease, arthritis, cancer, and strokes. EFA’s play an important role in regulating blood trigylceride levels. EFA’s also inhibit harmful blood clots in the arteries, and help prevent cardiovascular damage through significant antioxidant and anti-bacterial activity. The Omega-3 fatty acids, which, among other things, help to reduce blood pressure and have an inflammation suppressing effect, are found in flaxseed and flaxseed oil, canola oil, walnut oil, walnuts, Brazil nuts, fish such as mackerel, herring, salmon, fresh tuna, and sardines. For an excellent plant-based source of Omega-3 fatty acids, take one or two tablespoons of flaxseed oil daily to maintain a proper level of EFA’s in your body. What are good sources of monosaturated fats? Monosaturated fats, such as those contained in olive oil, canola oil, and avocados, may actually help to raise levels of HDL (good cholesterol) while reducing levels of LDL (bad cholesterol). Grapeseed oil, which is enjoying increasing popularity, is high in polyunsaturated fats, antioxidants, and vitamin E. Its light flavor and high smoke point make it a good choice for use in cooking. Choose olive oil, canola oil, or grapeseed oil for salad dressings or to use in cooking; minimize your use of corn oil, safflower oil, sunflower oil, cottonseed oil, soybean oil, sesame oil, and peanut oil.

3) Increase your intake of fiber foods. Soluble fiber helps to lower cholesterol levels and helps to remove cholesterol from the bloodstream. Soluble fiber is found in plant foods such as oats and oat bran, barley, brown rice, beans, apples, carrots, and most other fruits and vegetables. These high fiber foods help with weight control because they are bulky and give you a feeling of fullness, while being low in fat and calories. Eat these foods in their natural state for the greatest benefit. Choose fruit with edible skins for their fiber content, e.g. apples and pears. Vegetables such as broccoli, kale, green beans, and carrots are good high fiber choices. Kidney beans, chickpeas, lentils and split peas are also great sources of fiber. An optimal amount of fiber intake per day for heart health is 25grams to 30 grams.

4) Choose foods high in B vitamins. B complex vitamins lower levels of homocysteine, a protein that may damage blood vessel linings. An adequate intake of B vitamins may lower your risk of heart attack and stroke by promoting the health of your heart and blood vessels. Vitamin B 6, Vitamin B 12, and Folate are of particular importance for a healthy heart. Foods rich in Vitamin B 6 include bananas (bananas also contain potassium which is essential for heart health), carrots, spinach, avocados, eggs, nuts, potatoes, sunflower seeds, walnuts, wheat germ, salmon, and tuna. Good sources of Vitamin B 12 include dairy products, eggs, fortified soybeans and soy products, seafood, and sea vegetables (e.g. dulse, kelp, kombu, and nori). Folate rich foods include broccoli, lentils, split peas, brown rice, bran, barley, wheat germ, whole wheat, oatmeal, leafy green vegetables, oranges, root vegetables, seaweed, dairy products, tuna, and salmon. Calcium and Magnesium are important nutrients for heart health. Dark green vegetables such as broccoli and collard greens are good sources of calcium and magnesium. Magnesium is found readily in tofu, whole grains, nuts, seeds, and many vegetables. Calcium rich foods include leafy green vegetables, sea greens, soy foods, dairy foods, and molasses.

5) Select soy foods. Soy foods are a powerhouse of nutrients. They are packed with protein and provide a great alternative to meat or dairy foods. Soy foods are rich in calcium, iron, zinc, and B vitamins. Soybeans are recognized as a good source of isoflavones, which may help to prevent heart disease, cancer, and osteoporosis. Soy protein also helps to lower cholesterol. Add between 20 grams to 25 grams per day to your diet for the greatest health benefits. Soy foods selections include soymilk, tofu, tempeh, soy burgers, miso, soy flour, roasted soynuts, edaname (soy beans), and texturized soy protein (TVP). TVP is usually sold as granules that are rehydrated with hot water. It can be used as a substitute for ground beef for chili and tacos, or to add to soups and stews.

6) Add garlic to your recipes. Garlic is one of our most valuable foods. Garlic lowers blood pressure, thins the blood by inhibiting platelet aggregation, which reduces the risk of blood clots and aids in preventing heart attacks. It also lowers blood cholesterol levels and aids in digestion. Garlic is a potent immune system stimulant and a natural antibiotic. You should eat garlic daily, preferably fresh garlic. Add garlic to pasta sauces, roasted vegetables, stir-fries, and soups. Roast a head of garlic and use it as a spread on crusty whole wheat Italian bread. Other heart healthy spices to add to your diet are cayenne, onions, and turmeric.

7) Eat foods that offer antioxidant vitamins. The antioxidant vitamins C, E, and beta-carotene (vitamin A) can help lower the risk of plaque formation in the arteries. Your daily diet should include foods that offer this antioxidant protection. Vitamin C is found in fruits such as cantaloupe, citrus fruits, berries, mangoes, papayas, and tomatoes. Vegetables with vitamin C include red and green bell peppers, broccoli, brussel sprouts, leafy green vegetables, and asparagus. Good sources of vitamin E include brown rice, beans, nuts, oatmeal, seeds, eggs, extra virgin olive oil, and avocados. Beta-carotene rich foods are green, yellow, and orange fruits and vegetables, such as apricots, collards, sweet potatoes, carrots, and beet greens.

8) Enjoy red wine and chocolate in moderation. Chocolate contains flavonoids, which are powerful antioxidants associated with maintaining cardiovascular health. Be careful of the fat and sugar content of chocolate products, but enjoy it on occasion. Red wine contains the flavonoid resveratrol that has been associated with reduced cardiovascular disease. A moderate intake of wine increases HDL (good cholesterol) and decreases LDL (bad cholesterol) Experts suggest drinking 1 to 2 glasses per day, as long as there are no health reasons for avoiding alcohol.

9) Manage the stress. Unmanaged stress can cause increased blood pressure and heart rate, and can contribute to eating a less nutritious diet. Find ways to develop a generally positive attitude to life and reduce angry emotions. Learn ways to relax and find enjoyment in life. This may require counseling, taking more vacations, spending more time with your family, or learning relaxation techniques. Stress has its uses but if it becomes out of control, it can lead to serious health problems.

10) Exercise daily. Exercise strengthens the heart muscle, improves oxygen delivery, lowers the pulse rate and blood pressure, reduces stress, lowers blood fats, cholesterol, and trigylcerides, raises protective HDL cholesterol, and improves your attitude towards life. With all of those benefits, it’s essential to find ways to exercise that work with your lifestyle and that you will enjoy over a long period of time. Whether you walk, do yoga, ride a bicycle, dance, or swim, engaging in regular exercise has incredible health benefits.
Be conscious of the foods you choose, make sure to eat breakfast, and eat your main meal at lunch if possible. At dinner, select lighter fare for easier digestion. Set a goal to eat at least one healthy meal each day until you develop a lifestyle of eating healthy at every meal. Remember to drink pure water throughout the day and green tea often. Take a walk after dinner whenever possible to help you relax before bedtime. Enjoy the sensory pleasures of eating good, healthy food, and the companionship of dining with friends and family. Take the time to savor your meals and enjoy the many heart healthy benefits that these wonderful foods have to offer.

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