Heart disease is America’s number one killer, responsible for one out of every three deaths. It claims nearly a million lives every year. But here’s the good news: Preventing heart disease is within your control. And a healthy diet and lifestyle are your best protection.
But what kind of diet is a heart healthy diet?
A diet that is rich in antioxidants from colorful fruits and veggies, balanced in sodium and other minerals that promote healthy blood pressure, low in sugar (which raises triglycerides and also encourages “sticky” plaque deposits in the arteries), packed with B vitamins (the “Mighty Methylators” that help to reduce levels of dangerous homocysteine in your blood), and rich in inflammation-fighting, healthy fats (and low in those that promote inflammation).
Here are the specific criteria for “Heart Health Recipes” at Healing Gourmet:
- SODIUM-SMART: Contains 480 mg sodium or less per serving
- BLOOD PRESSURE BALANCING MINERALS: A good source of Magnesium or Potassium
- LOW IN SUGAR: Contains less than 10 grams of sugar/serving
- HEART HEALTHY FATS: Provides a rich source of any of these inflammation-fighting fats:
- EPA/DHA omega-3 (20% or more)
- 5 g MUFA
- INFLAMMATION-FIGHTING B VITAMINS: Provides a good source of any of the following homocysteine-reducing vitamins:
- Folate
- Vitamin B12
- Vitamin B6
- INFLAMMATION-FIGHTING FIBER: Provides a good source of fiber
Along with enjoying a diet that is rich in healthy fats, balanced in sodium and potassium, low in sugar and rich in minerals, it is also important to achieve or maintain a healthy weight and engage in regular physical activity. Optimizing your vitamin D levels (ideally obtained from sun exposure) is also very important. Vitamin D deficiency increases the risk of heart disease and is linked to high blood pressure, obesity and diabetes. It’s also essential that you don’t smoke! Smoking is the number one risk factor for heart attack and stroke. Last but not least, make sure you are enjoying restful sleep and engaging in stress-reduction techniques.
To learn more about how food can heal your cardiovascular system, the heart tests you should ask your doctor for and why foods work better than cholesterol-lowering drugs, visit our Heart Health center.
And to create a personalized heart healthy diet plan, go here.