Heart health and 5 foods you should eat more
February is American Heart Month, dedicated to raising awareness about cardiovascular health and promoting heart disease prevention. We can use nutrition to shift our focus from a curative society and develop healthier habits to prevent the onset of disease.
Why heart health?
According to the Centers for Disease Control and Prevention (CDC), in 2022 ~48% of US adults struggle with cardiovascular disease.
Heart disease continues to be the leading cause of death for both men and women in the United States. Various risk factors, including high blood pressure, high cholesterol levels, obesity, smoking, diabetes, and a lack of physical activity, contribute to the prevalence of cardiovascular diseases.
Nutrition plays a crucial role in supporting heart health in several ways:
Managing Cholesterol Levels:
High levels of LDL cholesterol can increase the risk of heart disease, while higher levels HDL cholesterol helps remove LDL from the bloodstream.
Foods high in soluble fiber, like oats, legumes, and certain fruits and vegetables (especially purple foods!), can help manage LDL cholesterol. A diet moderate in saturated fats and low trans fats and refined carbohydrates can also help manage cholesterol levels.
Controlling Blood Pressure:
A diet rich in fruits, vegetables, whole grains, and low processed foods can help lower high blood pressure. Consuming potassium-rich foods, like bananas, potatoes, and leafy greens, while monitoring salt intake can also support healthy blood pressure levels.
Reducing Inflammation:
Chronic inflammation is linked to heart disease. Anti-inflammatory foods, such as fatty fish rich in omega-3 fatty acids, nuts, seeds, and colorful fruits and vegetables rich in antioxidants, can help reduce inflammation in the body.
Weight Management:
Maintaining a healthy weight is crucial for heart health. A balanced diet that includes a variety of whole, nutrient-dense foods and regular physical activity can help manage weight and reduce the risk of heart disease.
Supporting Overall Cardiovascular Health:
Nutrients like omega-3 fatty acids, potassium, magnesium, antioxidants (like vitamins C and E), and phytochemicals found in fruits, vegetables, whole grains, and lean proteins contribute to overall heart health by supporting proper heart function, blood vessel health, and reducing the risk of blood clots and plaque buildup in arteries.
By adopting a heart-healthy diet that emphasizes whole foods, leans toward plant-based options, includes healthy fats, limits processed foods, sugars, and excessive salt, and focuses on a variety of nutrients, you can significantly support heart health and reduce the risk of heart disease and related complications.
5 Heart Healthy Foods
Incorporating these foods into your diet as part of a balanced and varied meal plan can contribute to better heart health. Additionally, it's essential to maintain a healthy lifestyle overall, including regular exercise and social support while minimizing stress and toxic load to your body, to support a healthy heart.
Fatty Fish:
Salmon, mackerel, sardines, trout, and herring are rich in omega-3 fatty acids, which can help lower the risk of heart disease by reducing inflammation and decreasing triglyceride levels.
Berries:
Blueberries, strawberries, blackberries, and raspberries are packed with antioxidants, vitamins, and fiber, which can contribute to a healthy heart by reducing blood pressure, decreasing inflammation, and improving cholesterol levels.
Leafy Green Vegetables:
Spinach, kale, collard greens, and Swiss chard are excellent sources of vitamins, minerals, and antioxidants, including vitamin K, which can help protect arteries and decrease the risk of heart disease.
Nuts and Seeds:
Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are rich in healthy fats, fiber, and antioxidants, which can help lower bad cholesterol levels and reduce the risk of heart disease when consumed as part of a balanced diet.
Whole Grains:
Foods like oats, brown rice, quinoa, whole wheat, and barley are high in fiber, which has been linked to a reduced risk of heart disease. They can help lower cholesterol levels and maintain healthy blood pressure.
Activities during American Heart Month often include health screenings, educational programs, fundraisers, walks/runs, and initiatives to encourage people to engage in physical activity, maintain a balanced diet, and manage stress effectively.
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NOTE: the information provided on the site is for educational purposes only, and does not substitute for professional medical advice