Eating right is important at any age, but as you get older it becomes even more crucial that you practice good nutrition. You may not realize it, but what you’re eating has a direct effect on every part of your well-being, including your heart. Because the American Heart Association still ranks heart disease as the No. 1 killer of Americans, it’s important to craft a diet filled with ingredients that support this vital organ instead of harming it. Unsure of where to begin when it comes to giving your diet a heart-healthy overhaul? Check out this helpful list of what to eat and what to avoid.
Eat this …
1. Salmon
Give your protein choice a healthy boost by opting for meals that include salmon. According to Health magazine, eating fatty fish is one of the best things you can do for your heart. Salmon is packed with omega-3 fatty acids, which have been shown to decrease triglycerides and lower the risk of both arrhythmia and atherosclerosis.
The AHA suggested eating salmon at least twice a week as part of a heart-healthy meal plan. If you aren’t a salmon fan, both mackerel and sardines provide you with similar amounts of omega-3 fatty acids. Be sure to prepare your fish in a nutritious way as well, so avoid deep fryers and creamy sauces.
2. Yogurt
It can be difficult to find breakfast and dessert options that are both satisfying and heart-healthy, but yogurt is one of the few foods that meets both requirements. According to EatingWell magazine, research has shown that people who eat yogurt are less likely to develop gum disease. While your mouth and heart might seem disconnected, people with gum disease are at a much higher risk for developing heart disorders.
When selecting yogurt, opt for Greek varieties, which tend to be healthier and contain less sugar. Instead of buying fruit-on-the-bottom choices, try mixing in your own fresh fruit and nuts.
3. Berries
You already know that fresh fruit is good for you, but did you know that berries actively support heart health? Health magazine cited a study where women between the ages of 25-42 who ate three servings or more per day of strawberries and blueberries reduced their risk of experiencing a heart attack by as much as 32 percent.
Some of the beneficial compounds present in berries include flavonoids and anthocyanins, which researchers speculate help lower blood pressure and dilate blood vessels. Berries are a great snack to satisfy your afternoon hunger, so reach for some fresh fruit instead of a candy bar next time your stomach growls.
4. Whole grains
Put down the white bread! If you haven’t already, it’s time to switch over to whole grain-based bread, pasta and rice. According to EatingWell, people who eat a diet rich in whole grains tend to weigh less and have lower risks for heart disease than those who don’t.
Choose products high in soluble fiber, which has been shown to lower levels of LDL, or “bad” cholesterol, which is often a driving factor behind coronary illnesses. Barley and oatmeal are great ways to introduce soluble fiber into your diet. Both of these products have neutral flavors that can easily be made delicious with the help of healthy spices.
Berries are some of the many delicious foods that have been shown to support heart health.
… not that!
1. Red meat
It can be difficult to hear for dedicated carnivores, but red meat can be detrimental to heart health. The Huffington Post noted that while many people consider steaks and burgers to be staples in their diets, these foods should be treated more like cookies – occasional treats but not everyday indulgences. Red meat is high in saturated fat, which can clog arteries and lead to numerous coronary issues.
When the urge to dig into a good old-fashioned steak is too much to bear, choose an extra-lean cut of meat. Prepare it in a healthy fashion, such as by grilling it, and make sure to include heart-healthy sides.
2. Salt
All those years of compulsively shaking that white stuff on your food may have seemed like a harmless way to season your meals, but the effects of consuming too much salt are very real. EatingWell explained that the average American consumes 3,400 milligrams of salt each day. To put this in perspective, the recommended daily amount of sodium for people over 51 is just 1,500 milligrams.
Salt has been linked to high blood pressure, which causes heart disease. To reduce your sodium intake, use less salt during the cooking process – save seasoning for the very end. Additionally, read labels carefully, since many products use a surprising amount of salt. Opt for fresh vegetables instead of canned, since the canning process typically involves preserving produce using lots of salt.
“Give fried food a healthy update by baking it instead.”
3. Fried food
Everyone knows that when something is fried, it’s not the healthiest option on the menu. Still, many Americans indulge in french fries, fish and chips and donuts on a regular basis. The Huffington Post noted that most fried items are packed with trans fats and saturated fat, two elements that have been linked to heart disease. Even restaurants that advertise a lack of trans fats likely use a solid fat, like shortening, in their fryers, which is still extremely unhealthy.
The source explained that not all frying is created equal, however. Food fried using healthy fats, like olive oil, is much better for you. Still, frying is one of the worst forms of food preparation for people trying to improve their diets. Try giving your favorite fried classics a health upgrade by baking them instead.
4. Added sugar
Sugar has long been a huge component of the average American diet. Even when you try to cut down on this sweet substance, it’s hiding in many of your favorite sauces, breads and other seemingly harmless products like juices and granola bars. EatingWell explained that people who consume lots of sugar are at risk for high blood pressure and high triglyceride levels, which in turn puts them at an increased risk for heart disease.
It can be difficult to cut out the sweet stuff, so start weaning yourself off sucrose as soon as possible. Stop drinking soda and juice, don’t sweeten your coffee and tea and figure out healthy dessert options, like fresh fruit instead of cookies and cakes.
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