How to Switch to a Heart-Healthy Diet?
A balanced, heart-healthy, or cardioprotective diet comprises components low in saturated fat, trans fat, cholesterol, and sodium. Avoiding these four unhealthy components is ideal for sustaining heart health.
Diet and personal nutrition are fundamental in maintaining optimal cardiac (heart) health. It certainly depends on the food one eats regularly, which can provide the body with the nutrients it needs for metabolic function. While some foods are better than others in terms of diet, some of the common food intakes like excess salty foods, junk and processed foods, and fries and saturated fats can all worsen heart health. High diets typically in saturated fats or trans fats are the ones that need to be ideally avoided that one consumes in daily life like highly processed foods, commercially prepared or prepacked foods, or foods with added sugars. These fatty foods could lead to an increase in LDL (low-density lipoproteins) or ‘bad’ cholesterol levels, with the possible buildup of arterial plaque being the biggest risk factor that increases the risk of heart disease.
Nutrition experts recommend choosing a balanced and satiating eating pattern that comprises an even distribution of fresh or frozen fruits, and vegetables (apart from lean proteins) that can provide valuable dietary fiber and antioxidants. Additionally, fibrous and antioxidant-filled foods can also reduce systemic inflammation and can lower blood pressure.
A variety of nutrients that support optimal heart health mainly include:
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Fiber.
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Antioxidants.
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Omega-3 fatty acids.
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Magnesium.
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Potassium.
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Vitamin D.
What Are the Common Foods That Promote Heart Health?
Some of the common foods that promote heart health are:
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Salmon - This is packed with vitamin D, a key nutrient that is heart-healthy. Vitamin D content in salmon is known to have an anti-inflammatory effect that prevents the buildup of plaque while also exerting an anti-hypertensive effect. Other vegan substitutes for salmon would be green beans, berries, and avocados.
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Broccoli - This is considered a powerhouse veggie with its rich green body packed with loads of essential heart-healthy unsaturated fiber. Broccoli also contains additionally an anti-inflammatory compound called sulforaphane that is known to protect against atherosclerosis or plaque build-up in the heart vessels.
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Avocados - These fruits are fiber-filled delicacies rich in polyunsaturated fats, or fats that are known to reduce the levels of ‘bad’ cholesterol. These fruits can have the potential to stop the high levels of bad cholesterol in the blood, which can subsequently lead to a high risk of cardiovascular diseases, such as stroke, atherosclerosis, or atherosclerotic (fat and cholesterol buildup) plaques.
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Whole Grains and Oats - Most of the whole grains and oats available throughout the world are synonymous with heart health. Whole grains provide good soluble fiber, which binds to cholesterol and prevents it from being absorbed into the blood, thus eventually reducing the bad cholesterol in the body. Also, oats are good sources of antioxidants that would prevent or act against oxidative stress in the body. Oats also contain magnesium, an essential mineral for regulating heart rhythm and general muscle functions.
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Seeds or Nuts - Seeds like flaxseeds, walnuts, and chia seeds are some of the examples of omega-3 and omega-6-rich foods. Nuts and seeds are one of the most important parts of a balanced and nutrient-rich diet that can give an even intake balancing omega-3 and omega-6 fats in the body for cardioprotective.
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Almonds - These are satiating cardioprotective nuts comprising antioxidants, healthy fats, and even protein. They are known to fight cellular oxidation and reduce inflammation because of their particularly rich vitamin E content.
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Blueberries - While almost all members of the berry family are packed with anthocyanins, blueberries have a typical polyphenol that gives the fruit its rich deep blue color. Anthocyanins found in blueberries are strong antioxidants that certainly reduce inflammation and fight oxidative stress in the body. These fruits hold the potential to regulate blood pressure and improve the cholesterol profile while also enhancing endothelial function.
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Olives - Olives are fruits with an abundance of phytonutrients (antioxidants or phytochemicals produced by plants) such as oleupurin while also containing powerful antioxidants, such as flavonoids, phenols, terpenes, and anthocyanidins, thus, making them healthy fruits. According to nutritional research, one can hope to gain a healthy dose of heart-healthy monounsaturated fat from both olives or olive oil with lower mortality rates by possibly lowering cardiovascular mortality and reducing the possibility of cardiovascular events like stroke in individuals who regularly consume olives.
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Dark Chocolate - Though it may seem surprising and also interesting, the cocoa found in dark chocolate as researched upon by short-term clinical studies has been shown to improve systemic factors related to preventing cardiovascular disease. It has been found to aid improved flow and blood vessel dilatation, reductions in diastolic blood pressure, and possibly even reducing LDL or bad cholesterol levels.
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Leafy Greens - Several randomized controlled trials and research from nutrition studies reveal that leafy greens like collard greens, kale, spinach, and bok choy are rich in magnesium, which regulates heart rhythm, reduces inflammation, and prevents atherosclerosis. They also comprise heart-healthy fiber and antioxidants crucial to heart health.
Conclusion
To conclude, though one may even eat heart-healthy foods, it is still crucial that one should follow a lifestyle and exercise pattern that is cardioprotective. It is essential to maintain the daily recommended amount from meals to less than 2,300 milligrams or 0.08 ounces of sodium per day. Watching the portion sizes and also limiting the intake of trans and saturated fats while opting for leaner protein sources can certainly be beneficial to cardiac health. The ideal combination of physical activity, a balanced diet, adequate sleep, and stress management are among the more important factors for sustaining cardiovascular health in individuals.
