Keep the Beat Alive: Heart Healthy Eating
Did you know that heart disease, also known as cardiovascular disease, is the leading cause of death among adults in the US? Did you also know that the beginnings of heart disease can start in your early 20s? Now’s a great time, no matter your age, to learn a little bit about what you can do to keep your heart healthy.
The first thing you need to do is “know your numbers.” Knowing your blood pressure as well as your total cholesterol, LDL, HDL and triglyceride blood values is an important start when ensuring heart health. A quick review explaining what each of these lab values means:
Total Cholesterol: This is a measurement of the total amount cholesterol and triglycerides in your blood stream. Cholesterol is a waxy type substance that your body produces and that you get by eating animal products. It’s needed for your body to function properly, but too much is bad for your cardiovascular system. Triglycerides are another type of fat in your blood, some of which also have important roles in your body, but again, too much is bad for your heart. Your total cholesterol should be below 200 mg/dl.
LDL: Known as “bad cholesterol,” this type of fat can build up in your arteries and cause heart disease. Your LDL should be below 100 mg/dl.
HDL: Known as “good cholesterol” because it moves cholesterol out of the body making it protective against heart disease. Ideally, your HDL should be greater than 60 mg/dl.
Triglyceride blood values: This measures only the amount of triglycerides in your blood and should be below 150 mg/dl.
The good news is that the same general nutritional guidelines work to keep most of these labs at normal levels. Let’s talk about how different food groups and specific nutrients can help you do that.
Fiber
Fiber is starting to get its moment in the sun, which is great as it is critical for ensuring good heart health. Soluble fiber acts like a sponge, helping to remove cholesterol from your body, bringing down your LDL levels and preventing cholesterol from being deposited within your arteries. Good sources of fiber include whole grain breads, lentils, legumes, fruits and vegetables, edamame, nuts and seeds. Aim for 25-35 grams each day, but start slowly and drink plenty of water to avoid stomach discomfort.
Fats
Research has long shown that saturated fats are linked to heart disease. To keep your heart healthy you should emphasize unsaturated fats, particularly those high in omega-3 fats as they may help decrease your LDL levels, increase your HDL levels and improve your heart health. .
Eat less: butter, red meat, sausages, bacon, ghee, beef tallow, pastries, store bought baked goods.
Hint: read food labels to check your food for saturated fat.
Less than 10% of your total calories should come from saturated fat. If you eat 2000 calories each day, that means you should eat 200 calories from saturated fat, or 20 grams or less, each day.
Eat more: nuts, seeds, salmon, tuna, sardines, herring, mackerel.
Cook with: olive, avocado, canola or other oils. Avoid butter, beef tallow, lard or other solid fats.
A note about dairy products: dairy products also contain saturated fat; however, research is starting to question whether or not the saturated fat in dairy products has the same impact on heart disease risk as other sources. It’s possible that the saturated fat in dairy products has a more neutral effect on cholesterol levels, but more research is needed. At the moment, if you have a history of heart disease, or elevated cholesterol, it would be wise to continue consuming low fat dairy products. But stay tuned!
Fruits, Vegetables and Plant Products: Essential for Heart Health
Plant products provide not only fiber, vitamins and minerals that keep your heart healthy, but are also full of phytochemicals such as polyphenols, carotenoids and phytosterols that have antioxidant, anti-inflammatory and cardioprotective properties. These chemicals can be found in produce, nuts, seeds, dark chocolate, tea, coffee, legumes and more. A key point: as I frequently mention, eating a variety of different colored vegetables and fruits is key as the different colors contain different phytochemicals.
Protein
As mentioned above, limiting red meats will automatically decrease the amount of saturated fat in your diet. Instead, opt for poultry, fish, lean pork or, even better, try some plant proteins such as soy products, legumes, lentils, nuts and seeds. Soy products (tofu, edamame, soy milk and tempeh) contain fiber, isoflavones and unsaturated fats, all of which are heart healthy, particularly when replacing animal protein. If you are looking for new ways to incorporate these foods into your weekly menus, try some of these ideas:
Add cooked tofu to salads, pastas, stir fry or grain bowls.
Steamed edamame, found in the frozen vegetable section of your grocery store, can be used as a side on its own or added to any dish.
Try soy milk instead of cow or almond milk.
If tempeh is new to your menu, try this tasty recipe.
Refined Carbohydrates and Sugar
What do carbohydrates have to do with your heart? Diets that are high in refined carbohydrates (white rice, white pasta, white bread, processed cereals) and added sugar increase your risk for developing high triglyceride levels, which in turn increases your risk for heart disease. To combat this, make sure you limit your added sugar intake and choose whole grains such as whole wheat bread, brown rice, whole wheat or chickpea pasta and high fiber cereals.
Diets high in sugar also tend to be higher in calories, which can lead to weight gain. When a person’s weight is higher than recommended it becomes a risk factor for developing heart disease. This is one more reason to limit added sugars to less than 9 teaspoons (36 grams) a day for men and 6 teaspoons (25 grams) a day for women.
Salt and Potassium
It’s well known that salt should be limited (less than 2300 mg per day) in order to prevent high blood pressure. What you may not know is that decreasing your salt intake along with increasing your potassium intake (aim for 3500-5000 mg per day) is even more impactful for keeping blood pressure low. This is one of the objectives of the DASH diet. Sources of potassium include leafy greens, potatoes, sweet potatoes, bananas, apricots and tomatoes.
Cholesterol
Oddly, for most people the cholesterol you eat doesn’t have a huge impact on your blood cholesterol levels. The saturated fat content of your diet has much more of an impact, particularly on your LDL levels, than cholesterol does so there is no need to limit high cholesterol foods like eggs and shellfish.
Alcohol
Anything more than moderate alcohol intake, defined as more than two drinks a day for men and one drink per day for women, can lead to high blood pressure as well as elevated triglycerides.Traditionally, light alcohol intake has been viewed as potentially cardioprotective, but more recent recommendations suggest that no amount of alcohol is healthy and it should not be viewed as a method of promoting heart health.
Bottom Line:
Limit saturated fats: butter, red meat, sour cream, cream cheese.
Increase your fiber intake.
Eat a rainbow of vegetable and fruits, and a variety of plant products.
Know your numbers: total cholesterol, HDL, LDL and triglycerides.
Limit your sodium intake, but increase your potassium intake.
Limit refined carbs and added sugars; eat more whole grains.
Are you diabetic? This automatically increases your risk for heart disease, so watch your blood sugar and eat heart healthy.
Check your food labels for saturated fat, fiber, sodium, potassium and added sugar.
Remember, no one specific food or nutrient is going to prevent heart disease. But a well rounded diet that includes lots of vegetables, fruits, whole grains and healthy fats will take you a long way towards maintaining a healthy heart.
As with all nutritional information, individualized advice is best. If you are concerned about lab values, your blood pressure, have a history of heart disease or simply want to be proactive I can be reached through the “Contact Me” or “Ask Dietitian MB” portions of my website. I would be happy to help!