The choices we make affect our hearts. Diet, exercise, smoking, and sleeping patterns are all part of this. According to the American Heart Association, one-third of adults have heart disease. In addition, 103 million Americans suffer from high blood pressure, which increases the risk of having a stroke or heart attack.
Margie Junker is a registered dietitian at UC Davis Health who specializes in cardiovascular nutrition. She offers some tips on how to prevent heart disease.
Here are seven foods she enjoys eating — and some tips on what to avoid for a healthy, happy heart. These points are in line with.
1. Fruits and vegetables are good for you.
Eat: Blueberries are my favourite because they make a delicious snack. They can be frozen or fresh. I love the ease of using spinach. Fresh spinach can be used as a salad or sauteed with garlic and onion. Diets high in fruits and veggies are associated with reduced heart disease risk. All fruits and vegetables work, whether they are dried, fresh, frozen or canned with low sodium.
Avoid: Whenever possible, I avoid foods that contain high fructose corn syrup or heavy syrup on canned fruits.
2. Select foods that are made primarily of whole grains instead of refined grains.
Eat: Quick oats or quinoa are my favourite grains. Both are whole grains and easy to prepare.
Avoid: I avoid foods that contain processed white flour because they are low in nutrients and lack fibre.
3. Pick healthy protein sources.
Eat: There are a lot of great choices in this category.
- Plant Protein: Nuts are my favourite snack. Omega 3 fatty acid is found in almonds and walnuts. A quarter cup of almonds or walnuts is a delicious snack. A higher intake of nuts is associated with a lower risk of stroke, heart disease and coronary heart disease. Lentils contain a lot of fibre and protein, are easy to prepare, and cause less gastrointestinal discomfort than beans. Higher consumption of legumes, such as beans and peas, is associated with a lower risk of heart disease.
- Seafood and Fish: I love salmon and seared ahi because they’re high in protein and have fewer calories. They also contain omega-3 fatty acids, which are good for the heart.
- Low-fat or fat-free products: Non-fat Greek yogurt is my favorite because of its versatility. It is high in calcium and protein and can replace sour cream in many recipes. Stirred with berries and quick oats, it’s an excellent breakfast.
- Consuming lean meats and poultry: Red meat consumption is directly associated with heart disease. This relationship is stronger with processed meats such as hot dogs or bacon. Skinless chicken thighs are my go-to choice instead of processed meats. It’s cheaper than beef and more flavorful than chicken breasts, which I tire of.
Avoid: No processed meat for me. What’s inside? What’s in it? I avoid full-fat dairy.
4. Use liquid plant oils.
Eat: Avocado oil is my favourite. It has a high smoking point of 520 degrees. For added flavour, I bake with walnut oils. Plant oils in liquid form are high in unsaturated fatty acids, which help to reduce the risk of heart disease and low-density cholesterol (LDL). This includes fats from peanuts and most tree nuts.
Avoid: Stay away from fats that are hardened at room temperature, such as margarine, bacon grease, and shortening. I also stay away from tropical oils like coconut, palm and palm kernel, animal fats such as butter and lard, and partially hydrogenated fats. I occasionally use small amounts of coconut oil or butter in certain recipes.
5. Limit your intake of sugary drinks and foods.
Eat: Maple syrup is my favourite sweetener for coffee and oatmeal. I sweeten my coffee and oatmeal with local honey in small quantities.
Avoid: I do not use any sweeteners based on chemicals or processed white sugar. Sugars added to foods are linked with an increased risk of diabetes type 2, coronary heart disease, and obesity. Alternative sweeteners have affected metabolism in a mixed way.
6. Prepare foods that contain little or no sodium.
Eat: I use fresh herbs, citrus, and dried herb blends to enhance the natural flavour of food.
Avoid: I avoid sodium (salt) as much as possible. Increased salt consumption is directly related to high blood pressure. In the U.S., the main sources of sodium are processed and packaged foods and foods that are not prepared at home.
7. Limit your alcohol intake.
Drink Water with lemon or cucumber for added flavour.
Avoid: Don’t drink alcohol. Limit your alcohol consumption if you decide to drink. Alcohol consumption increases the risk of stroke and atrial fibrillation. Strokes and coronary heart diseases are lower in people who drink up to two alcoholic drinks daily. The American Heart Association doesn’t recommend drinking more alcohol in order to improve your heart health.
Stay active
You must also be physically active to maintain and achieve a healthy weight. Combining a healthy diet with 150 minutes of moderate exercise per week can help you find the perfect energy balance.
Eating well is more than just reducing calories.
Remember that nutrition does not mean eating fats all day or cutting calories until you feel hungry, as in the Keto Diet. Good nutrition involves eating seasonal, delicious, and whole plant-based food. These foods are rich in vitamins and minerals that will help you maintain a healthy body and mind.
Learn about heart health and nutrition at UC Davis Health
We look forward to partnering with you to improve your health. You can contact one of our primary clinics if you’re interested in working with a UC Davis Health Registered Dietitian.
UC Davis Health offers several nutrition and cardiovascular health classes. Here are some of the available courses:
- Eat for health
- Weight Management Classes
- Heart Health Classes
