Heart-Healthy Foods: What to Eat and What to Avoid

Summary: Learn about heart-healthy, nutritionist-approved foods that lower your risk of heart disease.

If you are what you eat, then Americans have cause for concern. The standard American diet contains far more salt, saturated fat, refined grains, and added sugars than experts recommend.

And though life expectancy has improved dramatically over the last century, many Americans today struggle with chronic conditions such as heart disease — linked to risk behaviors that include poor nutrition. In fact, heart disease is the leading cause of death in the US.

A healthy heart means an improved chance of living a long, active life with the people you love. Following a heart-healthy diet reduces the levels of cholesterol in your blood, which lowers your risk of coronary heart disease. The best part is that many heart-healthy foods are available almost anywhere, relatively inexpensive and easy to cook.

So while the statistics might be grim, it’s comforting to know that part of the solution to combating heart disease lies in your kitchen.

Heart-healthy foods: What to eat

Heart-healthy foods tend to be rich in vitamins, antioxidants, fiber, and minerals, and low on fats and sugars. Here are some of them:

Fruits and vegetables

It should come as no surprise that leafy green vegetables are great for you. Spinach, kale, and collard greens are high in dietary nitrates and vitamin K, which help reduce arterial stiffness and blood pressure. Broccoli and cabbage go well in stir-fries and soups and contain sulforaphane, a compound that promotes cardiovascular health.

If you’re looking for something piquant to jazz up your salads and stews, garlic, onions, chives and shallots are linked to reductions in LDL (‘bad’ cholesterol), blood pressure levels and an increase in antioxidant levels.

Fruits like blackberries, blueberries, strawberries, watermelons and apples come loaded with powerful nutrients, fiber, and antioxidants. They help reduce cholesterol levels, high blood pressure and oxidative stress linked to cardiovascular disease.

Whole grains

Common whole grains like whole wheat, brown rice, oats, rye, and barley help protect the heart from cardiovascular disease. They are high in fiber and unlike refined carbohydrates, contain all three nutrient-rich parts of the grain. Consuming these whole foods reduces the risk of cardiovascular diseases like stroke and metabolic syndrome.

Just make sure you’re purchasing foods with actual whole grains in them. When shopping, look out for labels that say ‘whole grain’ or ‘100% whole wheat’, rather than ‘wheat flour’ or ‘multigrain’.

Seafood

The American Heart Association recommends consuming a serving (3.5 ounces) of cooked fatty fish twice a week. Salmon, tuna (the canned stuff is fine), mackerel, herring, lake trout, and sardines are all great sources of high-quality lean protein and contain omega-3 fatty acids. Omega-3 fats help to:

• Build cell membranes in the body and the brain
• Reduce inflammation
• Lower the risk of irregular heartbeats, stroke, and arterial plaques
• Improve brain health

If fish is not your thing, consider including shrimp, scallops, or crab in your weekly menu. Alternatively, talk to your doctor about taking an omega-3 supplement like fish oil, algal oil, or krill oil.

Dark chocolate

What’s healthy for your heart doesn’t have to be boring for your palate. Dark chocolate is a delicious source of heart-friendly flavonoids — a compound that’s been associated with a lower risk of heart disease, insulin resistance and high blood pressure.

Of course, moderation is key here. So while a small piece of high-quality dark chocolate is healthy for you, eating a whole bar after dinner is not going to do your heart any favors.

What foods to avoid for a healthy heart

A balanced, heart-healthy diet is as much about the foods you eat as it is about the foods you avoid. That isn’t to say that you can never have unhealthy food. If your doctor allows it, indulging in the occasional treat is okay. But ideally, these foods should not be a staple of your weekly meal plan.

1. Refined grains or flour-based foods like white bread, pasta, baked goods (made with all-purpose flour) or egg noodles
2. Foods high in trans fats like butter, lard, whole cream and full-fat dairy products
3. Red meats such as beef, veal and lamb, deep-fried meats, marbled meats and organ meats
4. Highly processed meats like bacon, salami, pastrami and sausages
5. Salty foods like commercially-bought french fries, chips and most packaged snacks
6. Sugary foods, especially beverages like sodas, energy drinks and breakfast cereals

A healthy mind for a healthy heart

Eating healthy shouldn’t be boring. There are tons of simple, heart-healthy recipes out there that are good for you and easy on the wallet. It’s also important to keep things exciting by playing around with heart-healthy ingredients and opening yourself up to new foods and flavor profiles.

Finally, as you prepare for a heart-healthy future for yourself and your loved ones, don’t forget to take care of your mental and emotional health. Stress is a major contributor to heart disease. See how Mutual of Omaha can help you lead a better, stress-free and healthier life.