Experts has recommended five of the best foods for heart health because foods for heart health can reduce other potential cardiovascular issues like high blood pressure and high cholesterol. It’s worth keeping that in mind as you plan your weekly meals.
The heart beats about 2.5 billion times over the average lifetime, pushing millions of gallons of blood to every part of the body. This steady flow carries with it oxygen, fuel, hormones, other compounds, and a host of essential cells. It also whisks away the waste products of metabolism. When the heart stops, essential functions fail, some almost instantly.
Given the heart’s never-ending workload, it’s a wonder it performs so well, for so long, for so many people. But it can also fail, brought down by a poor diet and lack of exercise, smoking, infection, unlucky genes, and more.
We all know it: The heart is one of the most essential organs. It keeps our blood moving through our body, controls our heart rate and maintains our blood pressure. When it comes to maintaining your heart health, though, your diet can play an important role.
What is a heart-healthy diet?
Studies have revealed two things: foods that are riskier for your heart and foods that strengthen it. Fortunately, you’re not about to get hit with a bunch of curveballs. The best foods for heart health are ones you probably already think of as healthy. Similarly, the not-so-heart-healthy foods are probably already on your radar for not doing your body any favors.
Before we dive in here, let’s say: everything in moderation. Unless you already know you have a heart health issue, you don’t need to cut out any foods or make drastic changes. We’re not saying you can never have another piece of bacon or crack open another soda. Instead, being mindful of what a heart-healthy diet looks like can help you incorporate more of those foods into your meals.
According to the AHA and Department of Health, a heart-healthy diet is rich in: Produce, Lean proteins, Fiber-rich complex carbs and Healthy fats.
A diet full of colorful fruits and vegetables, whole grains and healthy proteins and fats will give your body the fiber, vitamins and minerals it needs to support a healthy heart.
Conversely, if you’re trying to boost cardiovascular health, you want to limit your intake of: Trans fats, Saturated fats, Processed meats (for example, lunch meat, salami and hot dogs), Excess salt, Excess sugar, Refined carbohydrates (for example, white breads and snacks), Red meat and Excess alcohol.
1. Fruits and vegetables
Remember the food pyramid from back in the day? It was on to something. Your body benefits from eating quite a bit of produce.
That’s because veggies and fruit load in a lot of nutritional density per bite. Bananas and sweet potatoes deliver potassium, a key mineral for heart health. Cruciferous veggies may help to prevent clogged arteries. Leafy greens deliver fiber, which can help to lower cholesterol and blood pressure.
Long story short, the more produce you’re packing in, the better. And if fresh produce doesn’t work for your budget or your lifestyle, don’t worry. You can get plenty of nutritional benefits from frozen, dried and canned options. Just make sure they’re marked low-sodium.
2. Whole grains
Not all carbs are bad. Refined carbs like the ones in white bread fly through your body, usually doing you more harm than good. But complex carbohydrates, like the ones you’ll find in whole grain products, deliver fiber, which we’ve already mentioned as a heart health booster.
Plus, they often come packed with vitamins and minerals like iron, selenium, thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), folate (vitamin B9) and magnesium. If you’re looking for a heart-healthy diet, choose products that have whole grains in their ingredient list. Plus, complex carbs can also be found in beans, potatoes, peas and corn.
3. Lean and plant protein
While certain proteins — like red and processed meat — can be hard on your heart, others top the list of foods for heart health. The key here is to look for plant-based protein, lean animal proteins and fish. Experts recommend mixing up your protein sources. So you have plenty of options, stock up on: Lentils, Beans, Nuts, Seeds, Tofu, Fish, especially ones high in omega-3 fatty acids, Eggs, Low-fat dairy products, Poultry and Seeds.
Swap some of your red meat and cured pork for the options above and you’ll be doing your heart a favor.
4. Healthy fats
You might think that fat spells heart trouble, but it’s all about the type of fat. While trans and saturated fats have been linked to cardiovascular issues in numerous studies, your body, including your heart, needs healthy fats. You can get these from fish, nuts and seeds, along with avocados and moderate amounts of plant oils like: Olive oil, Sesame oil, Sunflower, Soybean oil, Canola oil, Corn oil and Safflower oil.
As a general rule of thumb, if the fat would be solid at room temp, it’s probably saturated. If it would be a liquid, it most likely falls under the unsaturated variety. Think butter (controversial for health) versus olive oil (definitely part of a heart-healthy diet).
5. Heart-check foods
The American Heart Association has certified certain foods for heart health and given them the Heart-Check seal, which you can find on some food packaging. Once you learn that seal, it can make it easier to stock your cart with foods for heart health.
For the best results, pair your heart-healthy diet with other heart health boosters like regular exercise, sleep and stress management techniques. It can also be helpful to learn your blood type and what it means for your risk of specific cardiovascular conditions.
Source: https://www.cnet.com/
