Everybody knows the saying: “You are what you eat.” Yet few really give much thought to it. The fact is, what you eat does play a big role in your health and wellness, including your heart health.
Some foods, like those high in salt or unhealthy fats, contribute to high blood pressure or high cholesterol, major risk factors for heart disease. Other foods increase your risk of diabetes, a chronic condition that increases your risk of heart disease, too. Still other foods are associated with increasing inflammation that can affect your cardiovascular system.
Inderjit Singh Kainth, MD, is dedicated to ensuring patients at Brunswick Internal Medicine Group receive comprehensive, holistic care focused on preventing chronic diseases and supporting optimal health at every age. Here, he offers a list of five delicious foods that support a healthy heart.
Salmon is a rich source of omega-3 fatty acids, unsaturated fats that help reduce inflammation, lower “bad” LDL cholesterol, raise “good” HDL cholesterol, and reduce your blood pressure, too. Other fatty fish, like mackerel and sardines, also can help improve heart health.
Aim for two servings of fatty fish per week and, as with all foods, cook fish in a healthy manner by baking, broiling, grilling, or steaming; avoid frying that could counteract the health benefits of the fish.
Deeply-hued fruits and vegetables contain substances called antioxidants that help fight off cell damage, reduce inflammation, and protect your heart health. Blueberries, blackberries, and raspberries are great sources of antioxidants, as are red and yellow peppers, carrots, broccoli, and leafy green vegetables like spinach and kale.
The fiber in fruits and vegetables also helps lower cholesterol and helps you feel full longer, so you eat less and avoid weight gain. Many of these foods also contain potassium, a mineral that helps regulate blood pressure.
Almonds and walnuts are good sources of omega-3 fatty acids. They’re also a great source of protein and fiber, making them an ideal heart-healthy snack and a great addition to salads, soups, smoothies, and even burrito bowls.
The fats in nuts help lower LDL cholesterol, and antioxidants in nuts reduce inflammation that can damage your heart and your blood vessels. Grabbing a handful of nuts to ward off hunger in the afternoon prevents you from reaching for unhealthy alternatives and also helps you feel full longer.
Oats are a great source of soluble fiber shown to effectively reduce levels of unhealthy cholesterol. The fiber in oats and some other whole grains binds with cholesterol in other foods, eliminating it from the body so it doesn’t clog your arteries.
The fiber in oatmeal also helps you feel full longer so you’re less likely to overeat. A bowl of oatmeal for breakfast ensures you get regular amounts of this important food, and you can even make oats the night before for added convenience.
Olive oil is a key component of the heart-healthy Mediterranean diet — and for good reason: A potent source of healthy monounsaturated fats, olive oil helps maintain healthy cholesterol levels to protect your cardiovascular system. It also contains powerful antioxidants to reduce inflammatory damage.
Studies show that consuming at least a half-tablespoon of olive oil each day could lower your risk of cardiovascular disease as well as lower your risk of premature cardiovascular-related death and Alzheimer’s disease. Not a fan of olive oil? Avocados have been shown to offer similar protective benefits.
Following a healthy eating plan is an important part of maintaining optimal heart health. And there are other steps you can take to ensure total wellness.
To learn how we can help you stay healthy at every age and every stage of life, request an appointment online or over the phone with Dr. Kainth and the team at Brunswick Internal Medicine Group in South Brunswick, Kendall Park, and Metuchen, New Jersey, today.
