February is American Heart Month and a time to build awareness about the leading cause of death in the United States: Heart Disease. According to the Center for Disease Control (CDC), “in 2022, 702,880 people died from heart disease” which is “equivalent to one in every five deaths”. However, heart disease is preventable and treatable. An appointment with your primary care physician can address risk factors early and provide guidance to promote a heart-healthy lifestyle. In addition to scheduling your annual wellness exam for preventive care, there are other habits that play a crucial role in preventing heart disease. Practices such as engaging in physical activity and not smoking have proven to be effective methods of heart disease prevention, but one of the most effective lifestyle modifications is choosing to eat a heart-healthy diet. A nutritious diet can truly be one of the best ways to sustain a healthy heart. Here are the top five foods for a heart-healthy diet:
1. Leafy Greens
Packed with nitrates, Leafy Greens, such as Kale, Spinach, and Swiss Chard, help lower blood pressure and reduce the overall risk of heart disease. These leaves from plants are a strong source of vitamins and minerals. Packed with Vitamin K, Leafy Greens are pertinent for a healthy heart through promoting artery function and normal blood clotting. In addition to lowering the risk of heart disease, Leafy Greens also reduce the risk of diabetes, high blood pressure, and more. These nutrient-dense foods support one’s overall well-being and contain fiber that strengthens gut health, bones, and digestive health. Some methods of integrating Leafy Greens into your diet can include smoothies, salads, or even to replace bread or buns for sandwiches or burgers.
2. Whole Grains
Similarly to Leafy Greens, Whole Grains, like Brown Rice and Oats, are rich in fiber. These Whole Grains serve to reduce the risk of strokes and lower bad cholesterol. Foods such as oatmeal and shredded wheat can act as a strong source of necessary fiber and reduce the risk of heart disease by regulating high blood pressure. Contrary to Refined Grains, which are void of essential nutrients that support health, Whole Grains include vitamins and minerals that can also reduce the chance of overeating and facilitate proper weight management. Some methods of integrating Whole Grains into your diet include eating oatmeal rather than cereal, choose whole wheat products over other versions, and switch brown rice for white rice.
3. Fatty Fish
In addition to being a strong source for protein, Fatty Fish, such as Salmon, Sardines, Tuna, and Mackerel, can reduce inflammation due to their richness in Omega-3 Fatty Acids. When it comes to meat, consuming high amounts of red meat has been linked to a higher risk of heart disease. Therefore, an obvious substitute is Fatty Fish. Omega-3 Fatty Acids can prevent blood clots, improve heart rhythm, and lessen triglycerides. For simplification, Fatty Fish strengthens the heart by increasing HDL cholesterol, the good one, and reducing LDL cholesterol which is the bad one. To increase consumption of Fatty Fish, Tuna is an easy addition to sandwiches and salads, salmon can make a beneficial breakfast, and grilled fish is a valuable substitute for red meat.
4. Nuts
When it comes to snacking substitutions, Nuts, such as Pistachios, Walnuts, and Almonds, can be the perfect addition to one’s diet. Because Nuts contain healthy fats, eating just a handful of nuts daily can effectively improve heart health. In order to maximize the effectiveness of consuming Nuts, it is recommended to only eat dry-roasted, unsalted or raw nuts. Nuts have been proven to be effective in reducing heart attacks or strokes, and the versatility of nuts is endless. While Nuts are an obvious healthier snacking substitution to chips, Nuts can also be used as a garnish for yogurt and oatmeal. Nuts can pair with a salad and provide a tasty extra crunch. In addition, Nuts can be consumed as butter, like Almond Butter or Peanut Butter, and used with sandwiches, toast, or in smoothies.
5. Fruit
The phrase “an apple a day keeps the doctor away” is common and overstated, but its truth is extremely relevant when trying to maintain a heart-healthy diet and reduce the risk of heart disease. Fruits offer the most versatility and can be incorporated into nearly any meal. Potassium rich fruits such as Avocados, Bananas, and Oranges help to regulate high blood pressure and counter the negative effects of high sodium consumption. Fruits like Apples, Berries, and Citrus provide an ample amount of natural fibers. Pomegranates, Grapes, and Strawberries are valuable for their richness in antioxidants. These antioxidant-rich fruits can serve as protection for the heart from inflammation. Lastly, Fruit contains natural sugars and are low calorie substitutions for snacking or dessert.
February is American Heart Month and a time to build awareness for heart disease, but these nutrient-rich foods can be a valuable lifestyle change that keeps heart-health a core focus year-round. By incorporating Leafy Greens, Whole Grains, Fatty Fish, Nuts, and Fruits into your diet, you can prioritize your long-term heart health and contribute to the prevention of other conditions. When it comes to heart disease, preventive health is pivotal and eating a heart-healthy diet is an important chance to nourish your heart. Heart disease requires being proactive and an efficient way to help your body is to consume a beneficial diet. For more questions or to speak with a primary care physician that can provide preventive advice, schedule an appointment with Fulshear Family Medicine today.
