Want to start making healthier food choices and make steps towards caring for your long-term cardiovascular health? We know it can be overwhelming to know where to start, which is why want to share what foods are heart-healthy so that you can shop smarter at the grocery store and cook healthier meals at home Keep reading to learn more about the best diets for heart health!
What foods are heart-healthy?
- Whole grains– brown rice and pasta, whole grain bread, quinoa, buckwheat, oats
- Protein– eggs, low-fat dairy, poultry, lean cuts of meat fatty fish (salmon, mackerel, tuna, and herring)
- Healthy fats– extra virgin olive oil, avocado, nuts, seeds
- Legumes– kidney and black beans, lentils, chickpeas, lima beans, etc.
- Fruit– apples, pears, bananas, citrus fruits, prunes, tomatoes
- Vegetables– dark leafy greens, carrots, okra, edamame, broccoli, cabbage, peppers
What are the worst foods for heart health?
Refined carbohydrates, added sugars, butter, and salt are all major contributors to increasing the risk of diabetes, obesity, heart disease, high cholesterol, and other serious health conditions. While it’s not necessary or even possible to cut out all of these foods for good, it’s a good idea to limit yourself to enjoying these foods every once in a while. Some of the worst foods for heart health include:
- Processed meats– hot dogs, bacon, red meats
- Fried foods– French fries, onion rings, doughnuts, “fast food”
- Sugary drinks and snacks– packaged sweets, candy, cakes, cookies, soda, bottled coffee, juice and energy drinks
Some simple swaps include avocado oil or olive oil instead of butter; coconut oil can also be used as a butter substitute in baking, as well as drinking green tea for a caffeine boost instead of sugary energy drinks!
What is the best diet for heart health?
Harsh and restrictive diets often have the opposite effect that they’re intended for– instead of focusing on the foods you can eat, diet often highlights what you have to cut out, which can ultimately lead to binging and unmanageable long-term success. The following examples of diets for heart health focus on prioritizing whole foods like the heart-healthy food list mentioned earlier while also enjoying the things you love– the key is to enjoy those occasional treats like dessert and alcohol in moderation.
The DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet is a way of eating that’s designed to prevent high blood pressure, one of the highest risk factors of heart disease. Ideally, you would consume no more than 2,300 mg of sodium per day, or aim for a more restrictive limit of 1,500 mg or less depending on your doctor’s recommendation. This diet also focuses on eating potassium-rich foods such as avocados, potatoes, bananas, oranges, and beans, as well as dark leafy greens like kale, spinach, cabbage, and collards, which are rich in specific nitrates that improve blood flow.
The Mediterranean Diet
Another fantastic lifestyle to adopt is the Mediterranean diet which prioritizes seafood, legumes, fresh fruits and vegetables, low-fat dairy and cheese like Greek yogurt and cottage cheese, and whole grains. The Omega-3 fatty acids found in fish, as well as the plant-based Omega-3s found in walnuts, chia seeds, and flaxseeds, are incredibly beneficial for cardiovascular health, as are the plant-based proteins in beans and lentils. It also encourages you to cook with fresh herbs and spices rather than seasoning your food heavily with salt or covering food with heavy sauces.
Now that you know what foods are heart-healthy, learn more about the best do’s and don’ts for a heart-healthy lifestyle!
