Did you know one in four deaths in the US is from heart disease? Find out how to beat those odds by adopting a heart-healthy diet, sample meal pattern included!
Heart health is an important consideration for everyone but not everyone knows how to keep the heart healthy. According to the CDC, one in four deaths in the US is from heart disease making it the leading cause of death for men and women.
Heart health includes monitoring blood cholesterol and blood pressure while implementing a heart-healthy diet and lifestyle. Lifestyle choices can reduce and prevent the risk of heart disease, specifically through diet and exercise.
Heart-Healthy Diet Guidelines
When it comes to a heart-healthy diet, a wide variety of nutrients come into play. As with any other diet consideration, a heart-healthy diet is more than eating just one food.
From dietary fiber to fats, protect your heart and help prevent heart disease with these simple guidelines for a heart-healthy diet.
Switch to Whole Grains
Eating a high-fiber diet is one of the most important components of a heart-healthy diet. Choosing whole grains over refined grains can help reduce the risk of heart disease.
To increase whole-grain intake, eat more of:
• Whole grain breads, pastas, etc
• Oats and oatmeal
• Corn and popcorn
• Brown and wild rice
• Quinoa
Consume less white flour and white flour products such as white breads and pastries.
Fill Up with Fruits & Veggies
Colorful fruits and veggies are extremely rich in a wide variety of heart-healthy nutrients. Magnesium found in dark leafy greens, strawberries, and figs is considered to be heart-protective. Additionally, potassium is a critical electrolyte in heart impulses and contractions.
Although bananas are recognized for their potassium content, they can also be found in sweet potatoes, carrots, and apricots. Along with heart-protective nutrients, fresh produce boosts total dietary fiber which is important for heart health.
Focus On Healthy Fats
Reduce the intake of saturated and trans fats, especially in prepackaged, processed foods. Stay clear of the words ‘hydrogenation’ and ‘hydrogenated oil.’
Focus on increasing healthy fat sources such as nuts, seeds, avocados, olive oil, and fatty fish rich in omega-3 fatty acids. These fat sources can help keep the “good” HDL cholesterol levels high in the blood.
Choose Quality Proteins
Vegetarian and lean protein sources such as chicken, turkey, and beans generally contain lower amounts of saturated fat than red meats. They can also provide many heart-healthy vitamins and minerals to the diet.
Red meats should be limited to two servings per week and processed meats should be consumed no more than one to two times per month.
Limit Sugary Desserts & Beverages
High sugar diets can lead to weight gain, a significant risk factor for developing heart disease. Limiting sugar is also helpful for lowering the risk of type 2 diabetes, which can in turn increase the risk of cardiovascular disease.
Pass on the Salt
Keep sodium intake to no more than 2,400 milligrams per day, or reduce sodium even more if recommended by a doctor. Naturally limit salt intake by:
• Reducing packaged and processed foods
• Taking advantage of the Nutrition Facts label
• Ridding the salt shaker from the dinner table and while cooking
• Flavoring food with fresh and dried herbs and spices.
Keep Portion Sizes in Check
Portion sizes have dramatically increased, making it fairly easy to overeat and eat meals high in calories. Dining out can be healthy, but they are often rich in added sodium, sugar, and other ingredients not so good for the heart.
Keep portion sizes in check by halving or splitting dinner entrees at restaurants. A simple way to ensure a balanced meal is by focusing on lean protein, bulking meals with veggies, and perhaps ordering a side dish.
Maintain a Healthy Weight
Although the synergistic roles of each food and nutrient play a role in heart protection, one of the largest benefits of a nutritious diet is weight loss and maintenance. Overweight and obese individuals have a greater chance of developing chronic diseases such as heart disease.
That all said, keeping weight in check can ultimately reduce the risk of heart attacks and strokes. Along with diet, partaking in physical activity can further aid in cardiovascular health and weight maintenance.
Heart Healthy Meals
Create a heart-healthy diet by making heart-healthy foods the focus at mealtimes. A balance of high-fiber foods, lean protein, and heart-healthy fats not only make up a heart-healthy meal but keep you feeling satisfied long after eating.
Below offers examples of heart-healthy meal ideas for breakfast, lunch, and dinner.
Heart-Healthy Breakfasts:
• Overnight oats with fruit and sprinkled with ground flaxseed provide a good source of soluble fiber for heart health.
• A heart-healthy breakfast can surprisingly also mean a high-protein, low-carb breakfast that could include chia seed pudding, a Mexican tofu scramble, or even egg and veggie dishes.
• Keep it simple for breakfast with a piece (or cup) of fruit paired with a handful of nuts, a cup of Greek yogurt, or cottage cheese.
Heart-Healthy Lunches:
• Simple, vegetable-based soups can be a filling, high fiber, heart-healthy lunch. Shake things up by trying vegetable-based summer soups.
• Pack a healthy bento box lunch with a variety of sliced vegetables, fruits, grains, and proteins.
• Perk up any salad by making a healthy salad dressing based on heart-healthy oils and herbs.
Heart-Healthy Dinners:
• Try switching out red meat for plant-based protein. For example, make homemade veggie burgers in place of regular burgers.
• Add in heart-healthy fish dishes like healthy blackened salmon or baked salmon cakes for dinner.
• Make dishes that are heavy on vegetables such as Mexican fajitas, Thai vegetable stir fry, or shrimp pasta.
Looking for something more specific to jump-start a heart-healthy diet? Follow this 7-day meal plan example for what a heart-healthy diet, which may also help with weight loss, can look like. Heart-healthy meal delivery can also take the guesswork out of heart-healthy meals while offering the ultimate convenience!
How to Keep Your Heart Healthy
Maintaining a heart-healthy diet is only one piece of heart health. Keeping your heart healthy also means:
• Adequate exercise
• Adequate sleep
• Healthy stress management
• Keeping track of blood cholesterol and blood pressure levels
Sometimes genetics can have a strong role in determining heart health. Therefore, it is recommended to speak with your healthcare team for individualized recommendations for diet and exercise and to determine if any possible medications or supplements are needed.
In Summary
As heart disease is the leading cause of death in the US, heart health is an important consideration for everyone. Following a heart-healthy diet can be a key factor in a part of prevention and treatment of heart disease. Making heart-healthy meals includes focusing on whole grains, fruits, vegetables, lean proteins, and heart-healthy fats while limiting sodium.
Besides eating heart-healthy foods, keep the heart healthy by getting adequate exercise, sleep, and practicing healthy stress management. Also, keep track of blood cholesterol and blood pressure.
Reference:
Prevent Heart Disease. Centers for Disease Control and Prevention. Published April 21, 2020. https://www.cdc.gov/heartdisease/prevention.htm.
Photo by Ella Olsson: https://www.pexels.com/photo/variety-of-dishes-1640771/
