Food Good for Your Heart Health - Healthy Living

Guest post by Laura Watson

Eating a heart-healthy diet is one of the most important steps you can take to keep your heart healthy and your overall health in check. Eating a diet rich in fruits and vegetables, whole grains, lean proteins, and healthy fats can help reduce your risk of heart disease and stroke, as well as other chronic diseases.

But it can be difficult to know which heart-healthy foods to choose and how to incorporate them into your meals. This comprehensive guide will help you understand the best heart healthy foods and how to incorporate them into your diet. From the basics of a heart-healthy diet to lifestyle tips and meal ideas, this guide will make it easy to create a healthy, balanced diet that is good for your heart and you can make your own personalized weight loss plan using these tips.

Basics of a Heart Healthy Diet

Heart disease is the leading cause of death in the United States, affecting more than 17 million people. In fact, one out of every two deaths in the U.S. is related to heart disease. Eating a heart-healthy diet is one of the best things you can do to reduce your risk of heart disease.

A heart-healthy diet is rich in fruits and vegetables, whole grains, lean proteins, and healthy fats. It is also low in saturated fats, sodium, and added sugars. When following a heart-healthy diet, it is important to get the right amount of each food group. A common mistake is to focus on reducing just one food group, such as fat. While it’s important to cut back on unhealthy fats, it is just as important to increase intake of healthy fats and other food groups.

Benefits of Heart Healthy Eating

Prevents Diabetes – A heart-healthy diet can prevent diabetes. Eating plenty of fruits, vegetables, and whole grains has been shown to prevent diabetes. Nuts are also a good source of fiber, which can help prevent diabetes. Diabetes specialist clinics encourage this kind of food incorporation in your daily diet.
Reduces Heart Disease Risk – Eating a heart-healthy diet can help reduce your risk of heart disease. Eating plenty of fruits and vegetables is associated with a lower risk of heart disease. Eating whole grains, legumes, fish, and nuts has also been linked to a lower risk of heart disease.
Lowers Blood Pressure – A heart-healthy diet can help lower blood pressure. Eating fruits, vegetables, and whole grains has been shown to lower blood pressure. Nuts and legumes are also good sources of magnesium, which can help lower blood pressure.
Lowers Cholesterol – A heart-healthy diet can also help lower cholesterol. Eating fruits, vegetables, legumes, and whole grains has been shown to lower cholesterol. Nuts are also a good source of healthy fats that can lower cholesterol.
Prevents Stroke – A heart-healthy diet can also help prevent stroke. Eating plenty of fruits, vegetables, and whole grains has been linked to a lowered risk of stroke. Nuts and legumes are also good sources of magnesium, which has been shown to lower the risk of stroke.
Protects Against Certain Cancers – Eating a heart-healthy diet may also protect against certain cancers, such as colorectal, stomach, pancreatic, and breast cancers. Fruits, vegetables, legumes, and nuts are all good sources of vitamins, minerals, and fiber that may help to prevent certain cancers.

Food Groups in a Heart Healthy Diet

Fruits and vegetables – At least 2 cups of fruits and 2 cups of vegetables per day are recommended. Fruits and vegetables are packed with vitamins, minerals, and other nutrients that are crucial for heart health and overall health. A healthy heart is dependent on many vitamins and minerals, including vitamin C, folate, magnesium, potassium, and fiber. Fruits and vegetables are excellent sources of these vitamins and minerals.
Whole grains – At least 6 ounces of whole grains per day are recommended. Whole grains are full of heart-healthy nutrients, but refined grains are not. Whole grains include whole wheat, oats, brown rice, quinoa, and barley. When choosing grains, look for ones that say “100% whole grain” on the label. Avoid refined grains, such as white bread, pasta, and white rice, as well as granola bars or cereal bars that are not made with whole grains.
Lean proteins – At least 4 ounces of lean protein per day are recommended. Lean proteins, such as beans, fish, legumes, nuts, seeds, and eggs, are great sources of vitamins and minerals, including iron, zinc, B vitamins, and magnesium. Protein is also important for heart health as it can lower blood pressure and cholesterol levels.
Healthy fats – At least 7 grams of healthy fats per day are recommended. Healthy fats are an important part of a heart-healthy diet. Fatty fish, nuts, seeds, avocado, and olives are great sources of heart-healthy fats. Just make sure to choose healthier fats over more unhealthy ones, such as butter, pastries, and high-fat cheeses.

Lifestyle Tips for Heart Healthy Eating

Eat five or More Times a Day – When following a heart-healthy diet, you may be tempted to eat large meals just a few times a week, but research shows that eating five or more times a day is better for health. Eating small, frequent meals can help to curb hunger and avoid overeating.
Add Some Healthy Snacks – To add healthy snacks to your diet, choose items that are low in calories, high in protein, and full of vitamins and minerals. Nuts, seeds, beans, and yogurt with nuts are good options.
Drink Lots of Water – Healthy eating alone isn’t enough to protect your heart. You also need to get plenty of exercise. One of the best ways to get your heart pumping is to drink lots of water. Researchers suggest that drinking two 8-ounce glasses of water before each meal can reduce hunger, increase weight loss, and help with heart health.

Meal Ideas for a Heart Healthy Diet

Breakfast – Heart-Healthy Oatmeal – Oatmeal is a wholesome, traditional breakfast choice rich in fiber, vitamins, and minerals. It is also extremely easy to customize for added health benefits: add berries or dried fruit for vitamin C, almonds or flax seeds for healthy fats and vitamin E, or cinnamon and nutmeg for natural anti-inflammatory.
Lunch – Heart-Healthy Tuna Salad – Tuna salad is a classic lunch item, but with the addition of a few heart-healthy ingredients, it becomes an even more nutritious meal. Try adding carrots, avocado, or beets to increase your vitamin C intake, almonds or sunflower seeds for vitamin E and omega-3 fatty acids, or tomatoes for lycopene—a potent antioxidant linked to reduced risk of heart disease and certain cancers.
Dinner – Heart-Healthy Vegetable Stir-Fry – Vegetable stir-fry is a great meal for those looking for ways to increase their vegetable intake. It is easy to customize for individual preferences and personal health goals. – Drinks – Heart-Healthy Green Tea – Green tea is a popular beverage choice among health-conscious individuals. It is rich in antioxidants and caffeine, which have been shown to reduce the risk of heart disease and certain cancers.

Be sure to also check out the healthy food recipes individuals have shared with the Healthy Living – Today Team.

Supplements for Heart Health

Heart disease is a serious condition that can’t be treated with just diet and exercise. Heart disease is often treated with prescription medications, such as statins. While lifestyle changes are the best way to prevent and treat heart disease, some people may benefit from supplements.

The following are common supplements used to treat heart disease.

Vitamin B6 – Vitamin B6 is a water-soluble vitamin that has been shown to lower the risk of heart disease. In fact, one study found that people who took 100 mg of vitamin B6 per day for two years had a lower risk of heart disease. Vitamin B6 has also been shown to reduce arterial calcification and lower blood pressure.
Vitamin B12 – Vitamin B12 is another water-soluble vitamin that can help to lower the risk of heart disease. Studies have shown that people who take 50 to 100 mg of vitamin B12 per day for two years have a lower risk of heart disease. Vitamin B12 has also been shown to reduce arterial calcification and lower blood pressure.
Vitamin D – Vitamin D is an important fat-soluble vitamin that has been shown to prevent heart disease. Research has found that people with low vitamin D levels have a higher risk of heart disease. Vitamin D has also been shown to lower arterial calcification and blood pressure.