Cardiovascular Dietitian Reveals 7 Things To Eat And Avoid For Heart Health

To help combat heart disease, Margie Junker, a registered dietitian at UC Davis Health specializing in cardiovascular nutrition, offers valuable insights.

Here are seven heart-healthy foods and tips on what to avoid, aligned with the 2021 American Heart Association’s dietary guidance for improving cardiovascular health.

1. Embrace Fruits and Vegetables.

   Eat: Blueberries are a personal favorite due to their delicious taste, whether fresh or frozen. I also enjoy spinach, which can be easily added to salads or sautéed with garlic and onions. A diet abundant in fruits and vegetables is linked to a lower risk of heart disease. Fresh, frozen, dried, or low-sodium canned options all contribute positively.

   Avoid: I steer clear of canned fruits in heavy syrup and products containing high fructose corn syrup.

2. Opt for Whole Grains over Refined Grains.

   Eat: Quick oats and quinoa are my go-to whole grains, as they are nutritious and easy to prepare.

   Avoid: I avoid foods made with processed white flour due to their lower nutrient content and lack of fiber.

3. Select Healthy Protein Sources.

   Eat: I enjoy a variety of healthy proteins, including:

   • Plant Protein: I incorporate a daily serving of nuts, especially walnuts and almonds, rich in omega-3 fatty acids. A quarter cup of nuts makes for a satisfying snack. Research shows that increased nut consumption correlates with a reduced risk of heart disease. Lentils are another excellent choice, being high in fiber and protein while causing less gastrointestinal discomfort than beans.
   • Fish and Seafood: Salmon and seared ahi tuna are favorites, packed with protein and heart-healthy omega-3s.
   • Low-Fat or Fat-Free Dairy: Non-fat Greek yogurt is versatile and nutritious, high in protein and calcium, making it a great substitute for sour cream.
   • Lean Meats and Poultry: I opt for skinless chicken thighs instead of processed meats, as they offer more flavor and are leaner than many beef options.

   Avoid: I avoid processed meats and full-fat dairy products due to their potential health risks.

4. Use Liquid Plant Oils.

   Eat: My preferred oil is avocado oil, which is excellent for high-heat cooking. I also enjoy baking with walnut oil for added flavor. Liquid plant oils are rich in unsaturated fats, which help lower LDL cholesterol and reduce heart disease risk.

   Avoid: I avoid solid fats at room temperature, such as shortening and margarine, along with tropical oils (like coconut and palm) and animal fats.

5. Limit Added Sugars in Foods and Beverages.

   Eat: I enjoy sweetening my coffee and oatmeal with maple syrup or a bit of local honey.

   Avoid: I stay away from artificial sweeteners and processed sugars, as excess added sugars are linked to an increased risk of type 2 diabetes and heart disease.

6. Choose Low-Sodium Options.

   Eat: I enhance the flavors of my meals with dried herbs, fresh herbs, and citrus instead of salt.

   Avoid: I try to minimize sodium intake, recognizing the direct link between high salt consumption and elevated blood pressure. Packaged and processed foods are significant sources of salt in the American diet.

7. Moderate Alcohol Consumption.

   Drink: Water infused with lemon or cucumber is a refreshing choice.

   Avoid: If you don’t currently drink alcohol, it’s best not to start. If you do choose to drink, moderation is key, as excessive alcohol intake raises the risk of atrial fibrillation and stroke. The American Heart Association recommends that those who drink alcohol limit their consumption to 1-2 drinks daily for heart health benefits.

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