It’s widely recognized that our lifestyle choices play a major role in heart health, affecting factors like diet, physical activity, smoking, and sleep habits.
According to the American Heart Association, heart disease affects one in three adults, and 103 million Americans have high blood pressure, which increases the risk of heart attacks and strokes.
Margie Junker, a registered dietitian specializing in cardiovascular nutrition at UC Davis Health, shares valuable insights to help prevent heart disease.
Here are seven heart-healthy foods and tips based on the 2021 American Heart Association’s dietary guidelines:
Eat More Fruits and Vegetables
Including plenty of fruits and vegetables in your diet is associated with a lower risk of heart disease. Blueberries are a favorite of mine, whether fresh or frozen, and spinach is another great option that can be added to salads or sautéed with garlic and onions. Fresh, frozen, dried, or low-sodium canned versions are all beneficial.
Avoid: I avoid canned fruits in syrup and products containing high fructose corn syrup.
Choose Whole Grains Over Refined Grains
Whole grains like quick oats and quinoa are nutritious and easy to prepare. They are a better choice than processed white flour, which lacks fiber and essential nutrients.
Avoid: I avoid foods made with refined white flour for their lower nutritional value.
Select Healthy Protein Sources
I include a variety of healthy proteins in my diet:
- Plant Protein: I add a daily serving of nuts, especially walnuts and almonds, which are rich in omega-3 fatty acids. Research shows that eating more nuts reduces the risk of heart disease. Lentils are also a great source of fiber and protein.
- Fish and Seafood: Salmon and seared ahi tuna are favorites packed with omega-3s.
- Low-Fat or Fat-Free Dairy: Non-fat Greek yogurt is versatile, nutritious, and high in protein and calcium.
- Lean Meats and Poultry: Skinless chicken thighs are a healthier choice than processed meats.
Avoid: I avoid processed meats and full-fat dairy due to their potential health risks.
Use Liquid Plant Oils
Liquid plant oils, such as avocado oil, are rich in unsaturated fats that help lower LDL cholesterol and reduce the risk of heart disease. I also enjoy baking with walnut oil for its added flavor.
Avoid: I steer clear of solid fats like shortening, margarine, tropical oils (coconut and palm), and animal fats.
Limit Added Sugars
I sweeten my coffee and oatmeal with maple syrup or a bit of local honey instead of processed sugars. Excessive added sugar is linked to an increased risk of type 2 diabetes and heart disease.
Avoid: I avoid artificial sweeteners and excessive added sugars.
Choose Low-Sodium Options
To reduce sodium intake, I enhance my meals with fresh herbs, dried herbs, and citrus instead of salt. Too much salt is directly linked to high blood pressure and cardiovascular issues.
Avoid: I limit packaged and processed foods, which are often high in sodium.
Moderate Alcohol Consumption
Water infused with lemon or cucumber is a refreshing choice over alcohol. If you drink, moderation is important, as excessive alcohol intake increases the risk of atrial fibrillation and stroke.
Avoid: If you don’t drink alcohol, it’s best not to start, and if you do, limit your consumption to 1-2 drinks daily for heart health benefits.
