It’s widely acknowledged that lifestyle choices significantly impact heart health, influencing aspects like diet, physical activity, smoking, and sleep.
With heart disease affecting one in three adults and 103 million Americans having high blood pressure (a major risk factor for heart attacks and strokes, according to the American Heart Association), optimizing our diet is crucial.
Margie Junker, a registered dietitian specializing in cardiovascular nutrition at UC Davis Health, offers valuable insights based on the 2021 American Heart Association’s dietary guidelines to help prevent heart disease.
Here are her seven heart-healthy food recommendations and tips:
1. Prioritize Fruits and Vegetables
Eating plenty of fruits and vegetables is linked to a lower risk of heart disease. Junker particularly enjoys blueberries (fresh or frozen) and spinach, which can easily be incorporated into salads or sautéed. She notes that fresh, frozen, dried, or low-sodium canned options are all beneficial.
- Avoid: Canned fruits in syrup and products containing high fructose corn syrup.
2. Opt for Whole Grains
Choosing whole grains over refined grains is key. Nutritious and easy-to-prepare options like quick oats and quinoa are preferred over processed white flour, which lacks essential fiber and nutrients.
- Avoid: Foods made with refined white flour due to their lower nutritional value.
3. Select Healthy Protein Sources
Junker incorporates a variety of healthy proteins into her diet:
- Plant Protein: A daily serving of nuts, especially walnuts and almonds, are recommended for their rich omega-3 fatty acid content, which research shows can reduce heart disease risk. Lentils are also an excellent source of fiber and protein.
- Fish and Seafood: Favorites include salmon and seared ahi tuna, both packed with omega-3s.
- Low-Fat or Fat-Free Dairy: Non-fat Greek yogurt is highlighted as a versatile, nutritious option, high in protein and calcium.
- Lean Meats and Poultry: Skinless chicken thighs are suggested as a healthier alternative to processed meats.
- Avoid: Processed meats and full-fat dairy due to potential health risks.
4. Utilize Liquid Plant Oils
Liquid plant oils, such as avocado oil, are beneficial due to their unsaturated fats, which help lower LDL (“bad”) cholesterol and reduce heart disease risk. Junker also enjoys baking with walnut oil for added flavor.
- Avoid: Solid fats like shortening, margarine, tropical oils (coconut and palm), and animal fats.
5. Limit Added Sugars
To reduce sugar intake, Junker sweetens her coffee and oatmeal with maple syrup or a touch of local honey instead of processed sugars. Excessive added sugar is strongly linked to an increased risk of type 2 diabetes and heart disease.
- Avoid: Artificial sweeteners and excessive added sugars.
6. Choose Low-Sodium Options
To minimize sodium intake, Junker suggests enhancing meals with fresh herbs, dried herbs, and citrus instead of salt. High salt consumption is directly associated with high blood pressure and cardiovascular problems.
- Avoid: Limiting packaged and processed foods, which are frequently high in sodium.
7. Moderate Alcohol Consumption
Junker recommends water infused with lemon or cucumber as a refreshing alternative to alcohol. If alcohol is consumed, moderation is crucial, as excessive intake increases the risk of atrial fibrillation and stroke.
- Avoid: If you do not currently drink alcohol, it’s best not to start. For those who do, limit consumption to 1-2 drinks daily for heart health benefits.
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