Eating for a healthy heart

You have probably heard that diet is very important for a healthy heart. This week, during American Heart Month, we are going to focus on the foods we eat and how they can promote a healthy heart.

A diet filled with sugar, salt and fat can do irreparable damage to your heart. On the other hand, there are foods that promote heart health. Some of these foods include fish, which is rich in omega-3s, vegetables and fruits that provide vitamins and minerals, whole grains that bring fiber to your diet, and a bit of red wine in moderation can also help your heart.

Your doctor can help you determine if there are foods you should avoid or certain foods you should eat more often.

Here are six nutrition strategies to reduce your risk of heart disease:

1. Eat more fish. Fish is a good source of protein and other nutrients. It also contains omega-3 fatty acids, which may help reduce the risk of heart disease and stroke.
2. Eat more vegetables and fruits.
3. Avoid trans fats. For example, fats found in fried foods, snack foods and packaged sweets.
4. When you use added fat, be sure to use fats high in monounsaturated fats. For example, fats found in olive oil and peanut oil.
5. Avoid processed meats. Processed meats like bacon and sausage may contain added sodium and nitrites associated with an increased risk of diabetes and heart disease.
6. Limit sugar. Sugars or simple carbohydrates (found in regular soft drinks, many baked goods and sweets) are associated with elevated cholesterol levels, insulin resistance and an increased risk of heart disease.

Salmon

Ground flaxseed

Oatmeal

Black or kidney beans

Almonds

Walnuts

Red wine

Tuna

Tofu

Brown rice

Soy milk

Blueberries

Carrots

Spinach

Broccoli

Sweet potatoes

Red bell peppers

Asparagus

Oranges

Tomatoes

Acorn squash

Cantaloupe

Papaya

Dark chocolate

Tea

Check out this helpful list of what to eat and what to avoid in Craft a diet that supports heart health, which was published on the Consulate Health Care blog.