Heart Disease: What Should You Eat?
show your heart some love and eat foods that reduce risk of heart disease
WHAT IS HEART DISEASE?
February is heart healthy month! The heart is a strong muscle that pumps blood to the brain, organs, and muscles. Your blood carries oxygen, nutrients, and many other important elements to help the body function daily. When the heart does not function as well, this could lead to serious complications. Heart disease, or cardiovascular disease, comes in many shapes and forms including high blood pressure (hypertension), blocked arteries (atherosclerosis), heart failure, stroke, and irregular amounts of fat in our blood (high cholesterol, a high amount of unhealthy fats, and a low amount of healthy fats).
HOW DO I KNOW IF I HAVE HEART DISEASE?
You should be seeing your doctor regularly (once per year) to check on your health. You may be at risk of heart disease if you have one or more of the following:
Family history of heart disease, stroke, high blood pressure, or high cholesterol
High blood pressure (a reading equal to or over 130/80 mm Hg)
High triglycerides (a lab value over 150 mg/dL)
High total blood cholesterol (a lab value equal to or over 200 mg/dL)
Low HDL cholesterol “healthy cholesterol” (a lab value of less than 40 mg/dL if you are a biological female and less than 50 mg/dL if you are a biological male)
Are overweight or obese (BMI of equal to or over 25)
Diagnosed with diabetes or high blood sugar (a reading over 100 mg/dL when fasting or A1c equal to or over 6.5%)
No physical activity or very poor physical activity
Smoke cigarettes or vape
IS HEART DISEASE REVERSIBLE?
In short: Yes. Heart disease can be treated with medications, a healthy eating plan, and exercise. These will improve blood pressure, blood sugars, manage weight, and reduce the unhealthy fats in our blood decreasing the risk of heart disease.
WHERE DO I START?
Again, make sure you are following up with your doctor every year to check on your health. A yearly visit allows your doctor to review your blood pressure, weight, and monitor your risk factors. If you are able to get your labs checked with a blood draw, this will allow your doctor to review your fat and sugar content in your blood.
a l c o h o l
A good place to start improving heart health is to avoid or lessen your alcohol consumption. Alcohol in any form (beer, wine, or liquor) in large amounts may increase your risk of heart disease. If you already have been drinking alcohol, it is only recommended to consume 1 drink or less per day for women (12 ounces of beer, 5 ounces of wine, 1.5 ounces of 80-proof distilled spirits), and 2 drinks or less per day for men (24 ounces of beer, 10 ounces of wine, 3 ounces of 80-proof distilled spirits). Red wine has shown to have protective effects on the heart. One drink of red wine per day may be okay. If you do not consume alcohol already, do not start.
s m o k i n g
Another recommendation to improve heart health is to stop smoking. May be easier said than done. Here is how you can start to slow down your smoking habits (and you will want to do this under doctor supervision):
Smoke at least one less cigarette per day until you are no longer smoking any cigarettes
Use nicotine patches or chew nicotine gum as allowed by your doctor
Avoid triggers (places, foods, alcohol) that may increase the need to smoke
Take breaks at different times than co-workers who do smoke
Carry toothpicks or lollipops to place in your mouth instead
Hold pens or pencils to mimic holding a cigarette
Try other stress-reducing activities, such as hobbies, exercise, painting, walking, or anything else you find enjoyable
e x e r c i s e
Exercise will help reduce the risk of heart disease, as well as improve blood pressure, blood sugars, and increase weight loss. Exercise may also decrease depression and anxiety. It is recommended to get at least 30-60 minutes of exercise per day. Here are exercises you can do daily (or some weekly classes):
Walking
Running, jogging, using the treadmill or elliptical
Cycling
Swimming or aerobic swim classes
Aerobic dance or Zumba
Sports or recreational sports (tennis, basketball, volleyball, pickleball)
Strengthening exercises focusing on legs, arms, or stomach
The best routine for exercise is to perform cardio 3 days a week (with no more than two days in between) and strengthening exercises another 2 days a week. Do not worry! You do not have to start a full routine tomorrow! Any exercise at all that you can add at least one day will help your heart.
n u t r i t i o n & y o u r e a t i n g p l a n
What you eat will either improve your heart health OR keep you at risk for heart disease. So, it is important to eat the right foods! Again, you do not have to change all your eating habits overnight. Start small and improve one thing per day until you get to where you want to be!
WHAT CAN I EAT?
You will want to eat foods that are high in fiber, vitamins, minerals, and anti-inflammatory fats. You want to limit or avoid foods high in salt, added sugars, and unhealthy fats.
f i b e r
Foods high in fiber will lower blood cholesterol, help manage blood sugars, and keep your gastrointestinal tract healthy. Some high-fiber foods are also low in calories. Foods high in fiber include fruits, vegetables, beans, and whole-grains.
Fruit Examples: strawberries, blueberries, raspberries, cantaloupe, honeydew, citrus fruits, pears, bananas
Vegetable Examples: sweet potatoes, leafy greens {lettuce, spinach}, broccoli, cauliflower, carrots, cucumber, bell peppers, squash
Bean Examples: black beans, navy beans, kidney beans, lentils, pinto beans
Whole-Grain Examples: oats, barley, brown rice, whole-grain or corn cereals {bran, grits}
v i t a m i n s & m i n e r a l s
There are certain vitamins and minerals that are good for the heart. The vitamins act as antioxidants. Antioxidants help eliminate toxins in your body and improve heart function. These vitamins are vitamin A, vitamin C, and vitamin E. Minerals that improve heart function are potassium and magnesium. A deficiency, or lack of, these minerals in your body can lead to an increased risk of heart disease. Vitamins and minerals should come from the foods you eat daily. **If you are not able to eat enough to keep your vitamin and mineral levels high, you may need a supplement. The use of a supplement, especially potassium and magnesium, should be approved by your doctor, as these can affect the heart muscle and an overdose could lead to serious complications. It is unlikely to overdose on vitamins or minerals just by eating food, unless there is an underlying condition.**
Foods with Vitamin A: mangos, carrots, sweet potatoes, spinach, kale, bell peppers
Foods with Vitamin C: oranges, grapefruits, kiwi, strawberries, broccoli, bell peppers, tomatoes
Foods with Vitamin E: almonds, hazelnuts, peanuts/peanut butter, spinach, broccoli
Foods with Potassium: sweet potato, white potato, spinach, soybeans, yogurt, peaches, cantaloupe, honeydew
Foods with Magnesium: pumpkin seeds, Brazil nuts, almonds, soybeans, navy beans, mackerel, okra
h e a l t h y f a t
Healthy fat is known as unsaturated fat. Unsaturated fat simply means the structure of the fat is less dense, easily breaks, and therefore digests better in the body. Unsaturated fats include mono-unsaturated fat and poly-unsaturated fat. Omega-3 and Omega-6 are part of these fats. Omega-3 fats, specifically, have been found to lower inflammation in the body. Unsaturated fats come mostly from plants, like nuts, seeds, and fruits. Unsaturated fat can also be found in fish. Examples of healthy fats are below:
Nuts: walnuts, almonds, pecans, pistachios, cashews, peanuts/peanut butter
Seeds: chia seeds, flaxseeds
Fruits: avocados, olives
Oils: walnut oil, flaxseed oil, avocado oil, extra-virgin olive oil
Fatty, cold-water fish: salmon, mackerel, herring, tuna
The foods listed above are examples to add for heart-healthy eating. In addition to adding beneficial foods, you will want to avoid or limit non-beneficial foods, like those high in salt, sugar, and unhealthy fats. Tips to limit these food choices are in the next section below:
FOODS TO AVOID
**a v o i d s a l t
Avoid processed food items as much as possible
Shop the perimeter of the store, which includes fresh fruits and vegetables, fresh meats, and dairy
If buying frozen or canned foods, make sure they are labeled as “salt/sodium-free”, “very low sodium”, or “low sodium” {this includes frozen/canned vegetables, soups/broth/broth powders, sauces}
Look at the Nutrition Facts Label: sodium content should be less than 140mg per serving OR less than 5% of the Daily Value [DV]
Look for unsalted snacks {unsalted popcorn, unsalted pretzels, unsalted nuts}
Season foods with herbs or spices {oregano, parsley, thyme, paprika, black pepper, cumin, garlic powder, onion powder, ginger}
Skip the pre-made seasonings, unless they specifically state they are made without salt {Mrs. Dash seasonings are typically made without salt}
**a v o i d a d d i t i o n a l o r a d d e d s u g a r
Avoid processed food items as much as possible
Avoid or eat less sweets and desserts including cake, pies, ice cream, brownies, pastries, donuts, cookies, candy, and chocolate
Avoid or drink less beverages sweetened with sugar {pop, fruit juices that are not 100% juice}
Try to drink more water, fruit-infused water, watered-down sports drinks, watered-down 100% fruit juices, electrolyte drinks, and probiotic drinks
Look at the Nutrition Facts Label: the label should have 0 grams of “added sugars”
Check with your doctor or pharmacist to make sure your medications and supplements do not have high amounts of sugar in them
**a v o i d s a t u r a t e d & T r a n s f a t s
Saturated fats and Trans fats usually come from animal sources or are in processed foods
Avoid fatty meats, fatty cuts of meats, or processed meats: bacon, sausage, high-fat cold cuts, salami
Purchase lean cuts of red meat or trim the fat off of the red meat when preparing to cook
Purchase “90/10” ground red meat - “90/10” means it has 90% lean meat and 10% fat
Purchase leaner options of meat, such as chicken or turkey – these come in ground versions as well
Purchase only fresh poultry OR frozen poultry that is minimally processed (no breading, no salt)
If eating poultry, make sure to take the skin off – the skin is where all the fat is located
Switch cooking methods: bake, roast, grill, or lightly sauté instead of frying
Try plant-based protein, such as soybeans, legumes/beans, or lentils
When eating nuts, only eat 1 serving at a time – the fat they have in them is healthy, but the content of the fat is high
Avoid high-fat dairy including high-fat/whole milk and products made with whole milk
Purchase skim, 1%, or plant-based milk and dairy products made with these milks
Avoid or eat less ice cream and ice cream products – even low-fat products may still be high in sugar or calories which contributes to heart disease
Look at the Nutrition Facts Label: make sure the ingredients do NOT contain “palm oil”, “palm kernel oil”, or “hydrogenated oils”
Coconut oil does have saturated fat and should be used sparingly
Try cooking with extra-virgin olive oil, avocado oil, or use non-stick cooking spray
You may not be able to make all of these changes or make changes quickly and that is OKAY! Decide what you are able to do using the recommendations above and start from there. Just a small adjustment will help to start reducing your risk of heart disease.
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references: Mahan, L.K. & Raymond, J.L. (2017). Krause’s Food & the Nutrition Care Process (14th edition). | Nelms, M. & Sucher, K.P. (2016). Nutrition Therapy & Pathophysiology (4th edition).