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Best Heart-Healthy Foods

Preventing heart disease through diet If you knew you could have stopped that balsamic vinegar from splattering on your favorite…

Preventing heart disease through diet

If you knew you could have stopped that balsamic vinegar from splattering on your favorite white shirt, would you have done something to prevent it from happening? Or if you knew you were going to drive into a pothole, causing your tire to go flat, would you have taken a different route?

Yes, the above situations could have been prevented if you would have anticipated these problems in the first place, but unless you're clairvoyant, it's not very easy to prevent something you can't predict. When it comes to your body, however, problems could be brewing inside of you, but are you taking the necessary steps to prevent potential damage resulting from issues like high blood sugar, blood pressure or cholesterol levels?

According to the World Health Organization, 80% of premature heart attacks and strokes are preventable. Yet heart disease is the leading cause of death in the U.S. For men and women, according to the Centers for Disease Control and Prevention. Up to 695,000 people in the U.S. Die of heart disease annually. That toll accounts for 1 in every 5 deaths.

When it comes to heart disease prevention, it takes making subtle changes for a healthier lifestyle, including eating a heart-friendly diet, maintaining an optimal weight, engaging in physical activity, controlling high blood pressure, keeping cholesterol levels in check, controlling stress and stopping smoking. Although that sounds like an overwhelming list, this is the perfect time to be proactive and take charge of your health — before poor health takes charge of you.

My own connection to heart health, is close to my heart since I'm fighting against my own family history. My dad, mom, brother and sister all had or have heart disease. That means that this silent killer could be at my doorstep. But that doesn't mean I'm putting out a welcome mat! You may not be able to pick your parents, but you can pick what goes on your plate.

Focus on plant-based foods for a healthy heart.

"Consuming healthy, nutritious foods can cut down on some heart-related risk factors, like having obesity, diabetes and high cholesterol," says Danielle McClure, a registered dietitian with the Texas Health Finley Ewing Fitness Center in Dallas. "Foods that are heart-healthy have an effect on cholesterol in your blood," McClure says. "Healthy (HDL) cholesterol helps clear our vessels and problematic (LDL) cholesterol can clog them."

In general, eating plenty of plant-based foods is a good strategy for protecting your heart health, says Kate Patton, a registered dietitian with the Cleveland Clinic. "We have strong evidence that inclusion of plant-based whole foods and limiting your intake of saturated fat and sodium will reduce your risk of cardiovascular disease," Patton says.

Although this list could go on and on, here are 12 heart-healthy foods to kickstart your journey towards a healthier cardiovascular system.

Avocado

One-third of a medium avocado (50 grams) has 80 calories and contributes nearly 20 vitamins and minerals, making it a nutrient-dense and heart-healthy choice.

The Dietary Guidelines for Americans and the American Heart Association recommend limiting the amount of saturated fat, trans fat, added sugars and sodium consumed. Avocados and are naturally sodium-, cholesterol- and transfat-free, providing "good" fats to one's diet. Over 75% of the fat in avocado is unsaturated. Avocados are also a good source of fiber, supplying 3 grams of fiber per serving.

Bananas

Although we're often told to "eat a rainbow," white foods can be powerhouses of nutrient value, too. Bananas (and potatoes) are good sources of potassium. Potassium helps to reduce blood pressure and aids in proper heart function. Bananas also provide fiber and an array of antioxidants that may help reduce inflammation.

Berries

A variety of berries contain heart-healthy phytonutrients and soluble fiber, which can help control your blood sugar and decrease blood cholesterol levels.

Heart-healthy berries include:

— Blueberries.

— Blackberries.

— Raspberries.

— Strawberries.

"Add them to yogurt for a quick breakfast or snack," says Lisa Jones, a registered dietitian based in Philadelphia. You can blend berries in a smoothie or add them to baked goods to bring out their natural sweetness.

Colorful fruits and vegetables

Colorful veggies and fruits are particularly good for your heart because they're chock full of heart-healthy carotenoids, fiber and vitamins. To safeguard your heart, consume colorful veggies like red peppers and fruits like summer squash and pumpkin. Fruits and veggies have been shown to reduce blood pressure, and they play a major role in weight maintenance.

Dark chocolate

If you want to indulge in a treat that's good for your heart, try dark chocolate, Jones says. Cocoa beans are high in antioxidants called flavonoids, which research has linked to reduced blood pressure and improved heart health because they can increase blood flow to the heart.

"The higher the percentage of cocoa, the better," she says.

Extra-virgin olive oil

Plenty of research suggests that olive oil — which is a key part of the Mediterranean diet — is good for your heart and provides other health benefits. There are several kinds of olive oil, and extra virgin is the healthiest, McClure says. Extra-virgin olive oil is rich in monounsaturated fat and polyphenols, a combination that helps lower inflammation and acts as an antioxidant.

Other oils, such as avocado oil, also help promote heart heath — especially if you are replacing butter and other animals fats with plant-based oils.

Fatty fish

Salmon, sardines and mackerel contain omega-3 fatty acids and healthy fats that can improve heart health, McClure says. Incorporating seafood into your diet can significantly enhance heart health, thanks to its high levels of omega-3 fatty acids, which are known to reduce the risk of heart disease by improving blood vessel function and lowering cholesterol.

Try to consume at least 8 ounces of seafood each week to ensure that you get enough of these heart-healthy substances.

Legumes

Beans, lentils, chickpeas and split peas are all legumes, which are heart-healthy and provide other health benefits.

"The main heart protective benefit they provide is they contain protein with zero animal fat," McClure says. "By substituting plant protein you can decrease your intake of saturated fat and cholesterol."

Legumes are also a good source of fiber, which helps lower cholesterol levels. This category of foods is probably the most underrated in the supermarket yet they provide so much value without breaking your budget. For example, try dunking some veggies into hummus — mashed chickpeas with lemon, olive oil and garlic.

Oats

Oats provide provide soluble fiber, which can help lower cholesterol levels in the blood by binding with cholesterol in the digestive system and removing it from the body. Whether steel cut, old fashioned or instant, oats are considered to be a heart-healthy food. If you're buying instant types, be sure to read labels and choose those made without added sugar. You can add your own heart-healthy fruits like berries for natural sweetness.

Popcorn

Stove-cooked popcorn is a great heart-healthy snack, provided you cook it in olive oil instead of butter, Jones says. Popcorn is a whole grain, providing in fiber and antioxidants. You can add a sprinkle of cinnamon or any of your favorite spices to jazz up the flavor of popcorn.

Try to refrain from adding salt to your popcorn since sodium can negatively impact your blood pressure and therefore your heart health. Maintaining a healthy weight is important for heart health and popcorn is generally considered to be a low calorie snack.

Potatoes

Potatoes are a good source of potassium, an essential nutrient for controlling blood pressure control and promoting heart health. Potatoes also contain fiber, especially when you eat them with the skin, which can help reduce cholesterol levels.

The key about potatoes is to keep preparation style in mind and to try to eat them baked, steamed or boiled without adding high-fat ingredients to help weight control. Potatoes are also a good source of vitamin C and vitamin B6, nutrients important for reducing inflammation.

Nuts, seeds and their butters

Research suggests that consuming seeds, nuts and their nut butters can help reduce your risk of cardiovascular disease. Eating a diet that emphasizes higher intakes of plant protein rather than protein derived from animal products was associated with better cardiovascular health.

Consuming a small portion of seeds and nuts — about 1.5 ounces a day — may help reduce your cardiovascular risk by up to 30%, McClure says. And don't let the term nut "butter" fool you; there's no butter in there. Nut butters are just blended versions of your favorite nuts. Just try to choose types that don't include other ingredients like salt and sugar.

A heart-healthy lifestyle

Crafting a simple plan that incorporates gradual changes towards a healthier lifestyle could be beneficial. Consider integrating ample sleep, regular physical activity and an increased intake of fruits and vegetables at each meal into your daily routine. Remember, maintaining good health is a precious gift — one that you are fully deserving of embracing.

12 super heart-heathy foods:

— Avocados.

— Berries.

— Bananas.

— Colorful fruits and vegetables.

— Dark chocolate.

— Extra-virgin olive oil.

— Fatty fish.

— Legumes, beans, pulses.

— Oats.

— Popcorn.

— Potatoes.

— Seeds, nuts and their butters.

Enjoy Good Food And Keep Heart Healthy Too: Tips On How To Be Heart Smart

MANILA, Philippines — Filipinos love to eat. Backing this up is a recent survey conducted by global market research firm YouGov, which concluded that 97% of Filipinos love eating Filipino food after polling 25,000 people from 24 countries.

It is said that many Filipinos are adventurous, leaving them trying all sorts of cuisines. Like many, Filipinos also love their comfort food, and most of these are Filipino food.

The world is just starting to get to know Filipino cuisine, which is a result of different cultural influences and ingredients of neighboring Southeast Asian nations, not to mention the cooking styles from 22 regions scattered across more than 7,000 islands.

Filipino cuisine is characterized by its unique balance of salty-sour-sweet. What makes Filipino cuisine deadly in the eyes of food and health experts is that it is replete with "fried food, a wide variety of rich and savory sauces, and unlimited servings of piping hot white rice," said the socio-cultural research firm Fourth Wall.

Too much of a good thing, as a famous adage said, can be bad, and when the rich Filipino food is combined with a sedentary lifestyle and unshakable habits, like smoking and drinking, these could only lead to some serious health problems.

Of these health problems — obesity, Type 2 diabetes, cancer, hypertension — it is heart disease that Filipinos should be most concerned about.

"In 2022, heart disease, yet again, ranked as the leading cause of death in Filipinos. The Philippine Statistics Authority, which conducted the study, revealed that ischemic heart diseases, or heart diseases due to reduced blood flow, were responsible for 18.4% (103,628 deaths) of the total deaths in 2022," said Noel L. Rosas, MD, a cardiologist from Makati Medical Center (MakatiMed).

Dr. Rosas reminded Filipinos that simple lifestyle changes can reduce the risk for heart disease. Here are some suggestions or tips on how to stay heart smart:

Exercise regularly. Aim for 150 minutes of moderate exercise in a week. That should make a good average.

Drink moderately. If one must drink, regulate the amount consumed.

Quit smoking. There is no compromise. Smoking builds plaque in the blood vessels, narrowing them and making it difficult for oxygen-rich blood to reach the heart. Moreover, the chemicals found in cigarette smoke thicken blood and form clots in the veins and arteries.

Eat in moderation. One can still relish a favorite Filipino dishes but it is best to take heed the doctor's advice. "Just eat in moderation, practice portion control and make heart-healthy choices, like using low-sodium soy sauce and skipping the extra salt," Dr. Rosas advised.

MakatiMed also suggests three ways to eat Filipino food but still keep one healthy:

Load up on fruits and vegetables.

"The Philippines is absolutely teeming with highly nutritious fruits and vegetables that are known to lower your risk of cardiovascular disease," said Dr. Rosas.

Kangkong (water spinach) helps reduce blood pressure, blood sugar and cholesterol. It is also high in fiber (which aids in regular bowel movement). In addition to its cancer-fighting properties, ampalaya (bitter gourd) is associated with controlling blood pressure, blood sugar and cholesterol.

Kamatis (tomato) contains lycopene, a natural chemical that gives it its red color and lowers your risk of developing cardiovascular disease and certain cancers, and talong (eggplant) has anthocyanins, which also lowers risk of heart disease.

"For fruits, I would recommend avocado, which is a source of monounsaturated fats, which prevents heart disease and stroke; and citrus fruits like kiat-kiat or mini mandarin oranges, kalamansi and pomelo, as they contain Vitamin C that boosts the immune system and protects the heart," added the doctor.

Choose lean protein.

Go ahead, have a serving of that irresistible Lechon at someone's birthday party. "But as a rule, stick to lean protein," shared Dr. Rosas.

Animal protein can be heart-healthy, too, for as long as one chooses lean cuts of pork and beef, as well as skinless chicken breast and fish. "Besides being great sources of vitamins, minerals and protein, tuna and salmon are high in Omega-3 fatty acids, a healthy fat known to elevate HDL (or good) cholesterol."

Cook healthy.

"How food is cooked definitely impacts your heart," reminded Dr. Rosas. "Fried foods are loaded with saturated and trans-fat, which build plaque in the arteries, leading to heart attack, heart failure and stroke. By contrast, boiling and steaming are done at low temperatures and do not require oil or butter."

RELATED: 'Heart disease still leading cause of death in Philippines'

Food For Thought: A Dietician's Guide To Heart-Healthy Eating In The New Year

Under all the sparkle and anticipation, New Year's can be a heavy holiday. The pressure to meet societal expectations of radical transformation can turn excited energy into stress before we even take our first steps into the new year. But I have seen firsthand how small changes make significant impacts. In 2024, I'm advocating for the little shifts and pivots that move us closer to being the best possible version of ourselves. Your diet could be an excellent place to start.

My name is Angela Ginn-Meadow. As an outpatient dietician, I work with patients of all ages to prevent or manage various diseases. I see patients with diabetes, kidney disease, weight-management challenges and even high-risk pregnancies. But the most common disorder I encounter, and the leading cause of death worldwide, is cardiovascular disease.

You might be surprised to learn how profoundly food can impact clinical outcomes, especially regarding the heart. Diet alone can lower your risk of heart disease by 81-94%. A pill can only reduce that risk by 20-30%. So, while we're looking forward to the new year and contemplating attainable lifestyle changes, I'd love to share a few tips and tricks for cultivating a heart-healthy diet that serves you wherever you are in your wellness journey.

The Fundamentals

A heart-healthy diet is an anti-inflammatory diet. By consuming a variety of nutrient-rich foods that reduce inflammation in the body, you can also reduce your risk of cardiovascular disease, atherosclerosis (hardening of the arteries), hypertension (high blood pressure) and high cholesterol. I have outlined a few fundamental foods below.

• Fruits and vegetables are rich in vitamins, minerals and antioxidants that promote heart health. Aim for a variety of colors to ensure you get a broad range of nutrients.• Whole grains like brown rice, quinoa and whole wheat contain fiber. I always say fiber acts as life's broom. It cleans out the gunk, lowers cholesterol levels and aids in achieving a healthy weight.• Lean proteins can be plant-based or lower-fat animal-based. I recommend nuts, seeds, legumes, fish, seafood and baked or broiled poultry. Fatty fish like salmon and mackerel are excellent choices, as they are high in omega-3 fatty acids known for their heart-protective benefits.

Being intentional about the foods you do not consume can be equally important for developing a heart-healthy diet. Saturated fats, added sugars and excessive sodium are all leading causes of heart disease and other cardiovascular challenges. Whether you struggle to integrate quality ingredients or healthy preparation practices, plenty of alternatives exist.

Practical Tips for Making the Switch

Your heart-healthy diet might look different than mine. And that's okay! Our environments, cultures, genetic backgrounds and a host of other factors impact our ability to consume the food components outlined above. I hope the tips below will guide you as you curate and customize an approach to heart-healthy eating that works for you.

• While growing your fruits and vegetables is healthy and sustainable, frozen produce is just as nutritious and easier to portion.• Canned produce is nutritious and cost-effective. Purchase low-sodium options when they are available and rinse your canned produce when they are not. Rinsing removes 30-40% of added sodium.• Whether your produce is fresh, frozen or canned, it should take up half your plate. Remember to prioritize color!• Not all fats are created equal. Replace the saturated fats in bacon, sausage and other red meats with heart-healthy fats like those in avocados, nuts, seeds and olive oil.• Preparation can impact the nutritional value of your meal. For example, removing the skin after cooking chicken can lower your saturated fat intake.• The links between gut and heart health are becoming increasingly clear. Probiotics and potassium-rich foods typically used to improve gut health can also lower your risk of heart disease and hypertension.

• DASH (Dietary Approaches to Stop Hypertension), Mediterranean and plant-based diets are proven to help prevent cardiovascular disease. Even if these exact diets do not fit into your life, you might draw inspiration.

Beyond the Diet

You don't need to completely overhaul your life this new year, but your heart health is certainly worth a few shifts and alternatives. The work you do in the kitchen will be incredibly rewarding, and you can grow its impact with a few other lifestyle choices. To improve your heart health through other avenues, you can:

• Aim for at least 150 minutes of physical activity per week• Quit smoking• Limit your alcohol consumption• Practice stress-reducing techniques

• Schedule regular check-ups with your healthcare provider to monitor blood pressure, cholesterol levels and overall heart health

Our LifeBridge Health family wishes you a Happy New Year and a healthy heart!

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