With heart disease holding the title of #1 cause of death in the U.S. for over a century, it’s more important than ever to implement a heart-healthy diet. The right foods can help manage blood pressure, cholesterol levels, and weight while reducing chronic inflammation and gut dysbiosis (an imbalance of the bacteria, fungi, viruses, archaea, and parasites living in your gut), ultimately reducing the risk of cardiovascular disease. Here’s your guide to eating in a way that benefits your heart, offering not just longevity but also vitality.
Focus on Healthy Fats
Fat often gets a bad rap, but not all fats are created equal. Unsaturated fats, found in foods like olive oil, avocados, and nuts, are considered “good” or “healthy” fats, as they can help lower LDL cholesterol, the “bad” type of cholesterol, and reduce the risk of heart disease. These healthy fats can also provide essential fatty acids, which your body cannot produce on its own, like omega-3s.
Omega-3 fatty acids are vital for heart health. They help reduce inflammation, lower triglyceride levels, and prevent blood clots. The best sources of omega-3s include fatty fish like salmon, mackerel, and sardines. For plant-based options, you can enjoy chia seeds, flaxseeds, and walnuts.
On the other hand, it’s crucial to limit saturated fats and trans fats. Saturated fats in animal products such as red meat, butter, and full-fat dairy can raise LDL cholesterol. Trans fats, found in processed foods like baked goods and fried foods, should be avoided, as they increase both LDL cholesterol and the risk of heart disease.
Load Up on Fruits and Vegetables
Fruits and vegetables are nutritional powerhouses that provide a wealth of vitamins, minerals, and antioxidants—all of which contribute to better heart health.
The fiber in fruits and vegetables helps to lower cholesterol levels, regulate blood pressure, maintain a healthy weight, and support the growth of healthy microbiota.
Consuming enough essential minerals like potassium (in bananas, sweet potatoes, and spinach) and magnesium (in avocados, leafy greens, and legumes) is also crucial to heart health. These two nutrients work in tandem to keep your heart in good working order, and a magnesium or potassium deficiency can lead to an increased risk of hypertension and cardiovascular disease.
Dark leafy greens like kale and spinach are packed with folate, a B vitamin that helps lower levels of homocysteine, a compound linked to an increased risk of heart disease.
For optimal heart health, aim to fill half your plate with fruits and vegetables at each meal. This provides a range of nutrients and keeps your diet colorful, which is a good rule of thumb.
Foods to Limit: Added Sugars, Sodium, and Alcohol
While acceptable in moderation, too much added sugar, sodium, and alcohol can quickly take a toll on heart health.
High sugar (in forms such as corn syrup, cane sugar, etc.) intake is linked to weight gain, increased triglyceride levels, and higher risks of developing type 2 diabetes—all of which contribute to heart disease. However, artificial sweeteners like aspartame are also problematic. These Sugar substitutes, while offering lower or no calories, can have negative impacts on gut, neurologic, and cardiovascular health. Processed foods, sugary drinks, and desserts are often loaded with added sugars, natural or artificial, so it’s essential to read labels and limit your intake.
Sodium, found primarily in salt, can elevate blood pressure. High blood pressure is a significant risk factor for heart disease. To reduce your sodium intake, aim to limit processed foods and focus on fresh ingredients. When seasoning food, opt for herbs and spices instead of salt to enhance flavor without compromising heart health.
Alcohol is another thing that, when consumed in excess, can raise blood pressure and contribute to weight gain, increasing the risk of heart disease. If you do choose to drink, it’s best to do so in moderation—one drink per day for women and up to two for men.
The Importance of Balance: Preventing Dysbiosis
Dysbiosis is an imbalance in the gut microbiome, where harmful bacteria outnumber beneficial ones. This disruption in gut health has been increasingly linked to various health conditions, including heart disease. While we often think of the gut in terms of digestion, its role extends far beyond that. Emerging research has shown that the state of our gut microbiome can significantly impact heart health.
Consuming a fiber-rich diet with prebiotics, probiotics, and fermented foods can help restore balance in the gut and potentially lower the risk of heart disease.
All-natural supplements like delPROTM and del-IMMUNE V®, which use the power of probiotics and metabiotics, respectively, are simple, science-backed ways to balance your gut microbiome, regulate your metabolic processes (including insulin resistance), and support liver health (which helps normalize your digestion and detoxification processes). By nurturing your gut health, you’re also giving your heart a helping hand.
Practicing Portion Control: Everything in Moderation
Portion control is a simple yet powerful tool for maintaining heart health. It involves managing the amount of food you eat to prevent overeating, which can lead to weight gain, high blood pressure, and an increased risk of heart disease. Even if you’re eating healthy foods, consuming them in large quantities can offset their benefits and contribute to heart strain over time.
Additionally, practicing portion control helps regulate blood sugar levels and prevents insulin resistance, a key risk factor for heart disease. It encourages mindful eating, allowing you to listen to your body’s hunger cues and avoid unnecessary snacking or overindulgence. The key to portion control is being mindful of serving sizes, using smaller plates, and paying attention to hunger and fullness signals.
Eating for heart health doesn’t have to be complicated or restrictive. By incorporating more fruits, vegetables, and healthy fats and limiting harmful ingredients like added sugars, sodium, and alcohol, you can significantly reduce your risk of heart disease. Remember, small changes over time can make a big difference, and you’ll feel the benefits of a heart-healthy diet for years to come. Take the time to nourish your body with the foods that love your heart back, and you’ll be investing in a longer, healthier life.
