Eat Your Way to a Healthy Heart

We all want to live a long, happy, healthy life. We all know that heart health is important. However, so many of us still fail to reform our bad eating habits to improve our longevity.  

According to Dr. Dariush Mozaffarin, professor of epidemiology and medicine at Harvard Medical School, your risk for heart disease can be drastically reduced by incorporating certain foods into your diet. These foods are packed with essential vitamins and minerals to keep your heart strong and healthy. Likewise, by choosing a healthy diet, your body will be well equipped to fight off a wide range of diseases. 

"The heart is a complex system," says Dr. Mozaffarin. "It cannot continue to function without proper care." 

Dr. Mozaffarin recommends incorporating oatmeal, salmon, nuts, seeds and broccoli into your diet. It is important to remember that poor eating habits are a matter of choice. Thankfully, you can reverse your risk for heart disease and stroke by taking a proactive approach to your diet. Eat your way to a healthy heart by following these eight easy tips: 

1) Colorful Produce 

Adding a variety of colorful veggies and organic fruits to your diet will help you to protect your heart and replenish vital nutrients.  

Try to eat at least eight servings of colorful produce each day such as broccoli, carrots, and red cabbage. These foods have disease-fighting antioxidants, phytonutrients, fiber, minerals and key anti-inflammatory properties. 

2) Incorporate Healthy Oils 

Leave the artery-clogging margarine, processed oils and shortening behind. Instead, choose healthy alternatives such as nut oils, cold pressed sesame oil, or extra virgin olive oil. Try using these oils in stir-fry dishes or as a salad dressing. These oils contain important nutrients that help your heart to stay strong and healthy. 

3) Pump the Omega-3 

Omega-3 is a key heart-healthy nutrient known to promote healthy blood flow, reduce triglycerides, reduce stress and prevent heart rhythm abnormalities. Foods rich in Omega-3 include fresh wild caught salmon, flaxseed, seaweed, herring and sardines. 

4) Fiber, Fiber, Fiber 

We all know that we need more fiber in our diets. Fiber is a key player in the fight against heart disease thanks to its many useful benefits. According to recent studies, fiber has been shown to reduce cholesterol, blood sugar levels, and blood pressure. Likewise, a diet rich in high-fiber foods lowers the risk for obesity and diabetes. As an added bonus eating foods high in fiber makes you feel full longer, reducing your urges for unhealthy snacks between meals. Fiber-rich foods include seeds, nuts, whole grains, beans and fresh fruit. 

5) Eliminate Junk Food - Including Soda 

When it comes to the health of your heart, nothing could be worse than eating fattening, sugary junk foods. Liquid sugar, aka soda, is the worst culprit of them all when it comes to contributing to heart disease, diabetes and obesity.  

Lipid and sugar metabolism is negatively affected when the body is bombarded with diet drinks, juices, sodas, and all types of processed junk food. If you want your heart to remain strong and healthy, you must get rid of these foods and drinks as a normal part of your diet. Never look back! 

6) Balance Your Blood Sugar 

According to a recent study conducted by the Mayo Clinic, keeping a tight rein on your blood sugar could reduce your risk for heart disease by as much as 30%.  

Avoid foods that are obviously high in sugar, such as candy or soda. Choose whole grains instead of processed white flour products. Eat smaller, balanced meals more often. Incorporate lean protein with each meal to help your body avoid sudden blood sugar spikes. 

7) Lean Protein is Important 

Lean protein has been shown to help lower blood sugar, blood pressure and cholesterol. The mighty bean is a superior source of lean protein. The protein found in one-quarter cup of beans, regardless of variety, is the same as one ounce of high quality, lean meat. Beans also contain important cancer-fighting compounds such as inositol pentakisphosphate, flavonols and inositol hexaphosphate. Other good sources of lean protein include skinless chicken, vegetable protein, fish, turkey and lean lamb chops. 

8) More Potassium, Please 

Cut your risk for stroke and heart disease by more than 20% by adding potassium-rich foods to your diet. Potassium has been shown to slow atherosclerosis, prevent the thickening of artery walls and lower blood pressure.Potassium is abundant in bananas, but can also be found in other types of produce, fat-free dairy products, lean poultry, and fish. 

Is it possible to eat your way to heart health?  

"Balance is key," says Dr. Kelly Flesner of the Oklahoma Heart Institute. "While a good, nutritious diet will help you to keep your heart healthy and strong, it is important to remember that a balanced diet, along with exercise, is the key to overall health and longevity." 

Dr. Flesner recommends a balance of fresh fruits and vegetables, lean proteins, complex carbohydrates and healthy fats with no more than 450 calories per meal.

Philip J Reed, on behalf of Texoma Medical Center, providing cardiology in Denison, TX