Heart-Healthy Eating for American Heart Month
American Heart Month, observed in February, aims to increase awareness of cardiovascular health. This awareness campaign is crucial as heart disease stands as the primary cause of death for Americans, contributing to one in every four fatalities annually.
Along with quitting tobacco, living an active lifestyle, and maintaining a weight that is best for your body, there are certain dietary choices that can have a profound effect on the health of your heart.
The inclusion of heart-healthy foods such as fruits, vegetables, whole grains, legumes, nuts, non-fried fish, seafood, low-fat dairy, and minimally processed lean meats are important for benefitting heart health. Conversely, it advises limiting the consumption of added sugars, fried foods, saturated fats, excessive added salt, and alcohol.
Below are 9 Heart-Healthy foods that we recommend incorporating into your everyday diet!
Walnuts:
- Rich in heart-supporting nutrients like magnesium and polyphenols.
- Unique as the sole tree nut containing alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.
- Associated with a reduction in LDL cholesterol levels.
Sorghum:
- A whole grain providing plant-based protein and magnesium.
- Exhibits anti-inflammatory and antiatherogenic activities.
- Gluten-free, catering to individuals with celiac disease.
True Teas:
- Consumption of tea (green, black, or oolong) linked to a decreased risk of cardiovascular disease (CVD).
- Green tea, in particular, contains compounds like EGCG that reduce inflammation and regulate blood pressure.
Low-Fat Dairy:
- Acts as a source of essential minerals (calcium, magnesium, potassium) supporting cardiovascular health.
- Associated with a decreased risk of high blood pressure and stroke.
Lentils:
- Abundant in antioxidants, plant-based protein, fiber, magnesium, and potassium.
- Linked to a diminished risk of cardiovascular disease (CVD).
100% Orange Juice:
- Beyond providing vitamin C, linked to a lower risk of CVD and ischemic stroke.
- Higher intake of hesperidin, a bioflavonoid in citrus, associated with improved blood lipid values and blood pressure levels.
Salmon:
- Cold-water oily fish consumption supports cardiovascular health.
- Regular intake is linked to a reduced risk of congestive heart failure, coronary heart disease, ischemic stroke, and sudden cardiac death.
Dates:
- Rich in polyphenols, flavonoids, micronutrients, and dietary fiber essential for heart health.
- Preliminary research suggests potential benefits in reducing triglycerides and cholesterol levels.
Olive Oil:
- Contains healthy fats crucial for cardiovascular health.
- Inclusion in the diet associated with a lower risk of developing CVD and lower mortality rates.
Adapted from https://www.verywellhealth.com/heart-healthy-foods-american-heart-month-5217535.
