Heart-Healthy Eating: What You Need to Know

Heart-Healthy Eating: What You Need to Know

Heart disease is a leading cause of death among men and women in the United States. While certain lifestyle factors like maintaining a stable weight and regular exercise are important for maintaining a healthy heart, the foods we consume are just as important. A healthy diet is one of your best weapons in fighting heart disease and feeling your healthiest. In fact, choosing a heart-healthy diet can reduce your risk of heart disease and stroke by 80% (helpguide.org).

If you don't know where to start, making simple changes to your eating habits and diet is a good place to start. Consider some of the tips below to keep things clear and understand the reasons behind the different dietary recommendations.

Pay attention to the type of fats you eat

Fat is important in your diet; In other words, you need it! However, there are types of fat that can negatively impact your heart health. In particular, trans fat and saturated fat are the two types of fats of most concern. These two types of fats can affect blood cholesterol levels by lowering HDL cholesterol levels (also known as:good cholesterol), while increasing LDL cholesterol levels (also known as:bad cholesterol) in your blood. When HDL and LDL cholesterol levels are not within the normal range or are disproportionate, it can cause excess cholesterol to build up in the walls of blood vessels, increasing the risk of heart disease and stroke.

Foods that contain saturated fats include fatty beef, bacon, sausage, lamb, pork butter, cheese and other dairy products made from whole milk or two percent milk.

Trans fat is both naturally occurring and man-made. Many fried foods and packaged products also contain high levels of trans fat.

The American Heart Association (AHA) recommends that adults limit their consumption of saturated fat to five to six percent of their total calories. Consumption of trans fat should be less than one percent of total calorie intake.

Say no to salt

Similar to fat, sodium is an essential mineral. Sodium is required for many body functions, including fluid volume, acid-base balance, and transmission of signals for muscle function. However, too much sodium can pose risks. When sodium is elevated in the bloodstream, it can increase water retention in blood vessels and cause increased blood pressure. If elevated blood pressure isn't addressed over time, it can put a lot of strain on your heart, contribute to plaque buildup, and ultimately increase your risk of a heart attack or stroke.

Sodium is a tricky ingredient and requires a little more effort and attention to detail when trying to reduce the amount. A good place to start when trying to reduce sodium is to check the nutritional information on products. Companies are required by law to disclose the amount of sodium and other ingredients in their products. As mentioned, sodium can be sneaky and added to foods in large amounts without you even realizing it.

One place where sodium tends to hide is in meals and dishes you order at a restaurant. In fact, more than 75% of sodium intake comes directly from processed and restaurant foods (wow!). Therefore, to help reduce sodium intake when eating out or ordering out, do not request added salt in your dishes.

Although these tips may seem challenging, your sodium intake will be significantly reduced and your heart will be happy. The American Heart Association (AHA) recommends no more than 2,300 milligrams of sodium per day, which is about the size of a teaspoon of salt (the recommendation is even lower at 1,500 milligrams for people with chronic illnesses and over age 50). ! Implementing these tips will not only help you adhere to this recommendation, but also reduce your risk of high blood pressure, stroke, heart failure, osteoporosis, stomach cancer, kidney disease, and more.

Don't Skip the Vegetables (or Fruits)

As many of us know, eating fruits and vegetables is an important part of a healthy diet. Reduced consumption of produce is associated with poor health and increased risk of serious illness. It is estimated that 3.9 million deaths worldwide are due to inadequate consumption of fruits and vegetables (2017). Therefore, including fruits and vegetables in your daily diet cannot be ruled out.

Incorporating fruits and vegetables is very easy! Whether frozen, canned or fresh - each is sufficiently nutritious. If it's been difficult to incorporate fruits and vegetables into your diet, start slowly. Try to gradually increase your fruit or vegetable servings throughout the day. Now, if you only eat 1 serving of vegetables or fruit at a meal, add one serving at lunch and another at dinner. As you slowly add more and more fruits and vegetables to your plate, this tip will seem less overwhelming.

The good thing about eating fruits and vegetables – they are all good! The AHA recommends filling at least half of your plate with fruits and vegetables to meet the recommended 4 ½ cups of fruits and vegetables per day. Even if this recommendation seems impossible, remember: all products count, meaning canned, fresh or frozen varieties can help achieve your goals, improve your diet and your health.

Whole Grains, Refined Grains, and Fiber – Oh My!

First, let’s understand whole grains, refined grains, and fiber. Whole grains contain the entire kernel, which consists of 3 parts, bran, germ and endosperm, and contain all kinds of important nutrients such as B vitamins, folic acid, fiber, iron and magnesium. On the other hand, refined grains have been ground and processed, stripping the grain of the previously mentioned nutrients.

Fiber comes in two forms: insoluble and soluble. Increased fiber consumption is associated with reduced “bad” cholesterol levels (remember: LDL cholesterol) and reduced risk of heart disease. Another bonus is that high-fiber foods can help you feel fuller for longer and have fewer calories. Foods rich in fiber are usually whole grain products! So when you increase your whole grain consumption, you also increase your fiber consumption. Why not kill two birds with one stone and switch to more whole grains?

Incorporating whole grains can help improve blood cholesterol and reduce the risk of heart disease, stroke, obesity and type 2 diabetes. The AHA recommends that at least half of the grains you eat be whole grains and get 28 grams of fiber per day. This includes foods like whole grain bread, brown rice, whole grain oats, whole grain barley and more.

Be picky with protein

For many of us, meat is a primary source of protein. The popular sources of meat such as burgers, steaks and bacon, although high in protein, are the main sources of saturated fat (Memory: the “bad” fat). High consumption of these types of proteins can lead to an increased risk of many health complications such as obesity, high cholesterol, plaque buildup and of course heart disease and stroke. Shifting to heart-healthy protein sources can help significantly reduce these risks and maintain a heart-healthy diet.

Making changes to “meat eating” habits can be difficult, but it doesn’t have to be impossible. A simple tip for managing protein and meat consumption is to treat meat asa partfrom the meal, instead of theMain event. Try to limit meat to 6 ounces per day, which is 2 servings (Notice: single portion of meat = size of the deck of cards).

When it comes to heart-healthy protein sources, the AHA recommends including fish, shellfish, skinless poultry, and sliced ​​lean meats like various cuts of pork. When you start incorporating these alternative protein sources into your diet, you can be on the right track with your heart health.

Remember, it's all about taking the simple steps to protect your heart and overall health.

A heart-healthy diet will be your greatest defense against heart disease and stroke. Start using these heart-healthy tips today and continually evaluate your diet. Don't let heart disease rule your world and make the changes that best fit your lifestyle and health goals.

Which of the suggestions above fit your health goals?