In your quest for health and wellness, consider these groups of foods that can help you stay heart-healthy strong:
Finding foods that are good for your heart is not too challenging, now that you know what types of foods to look for. Eating heart-healthy foods for optimal health is achievable.
As there are many foods that strengthen your heart, research has contrastly shown that sugary and starchy foods are detrimental to health. Consider the following research findings as cited in the journal Better Nutrition, they found that “despite decades of a low-fat diet being promoted as the answer, recent evidence paints a different picture. In fact, the key drivers of heart disease are sugary and starchy foods, rather than fat. A major U.S. study found that people who get 25 percent of their calories from added sugar (sodas and other sweetened drinks are major sources) are more than twice as likely to die from heart disease as those consuming less than 10 percent of calories from added sugar.” Another related study found that “eating foods that trigger high blood sugar—including sweetened drinks and starchy foods—contributes to atherosclerosis and doubles the risk of heart-related death1.”
“In contrast, eating more seafood rich in omega-3 fats, non-starchy vegetables, fruits, nuts, and seeds has a protective effect on the heart. A moderate amount of full-fat dairy foods and unprocessed red meat are also good. In other words, aim to eat more vegetables (other than potatoes), more fish and seafood, more fresh fruit, and some nuts and seeds. Some dairy and meat are fine as well. Go easy on grains. Many of today’s dishes are overloaded with them—big bowls of pasta, large buns for burgers and sandwiches, and pizza with thick crusts are common examples1.” As you incorporate foods that are good for your heart, your body will positively respond and you will have more energy and ability to function day to day. Always remember: eat with your heart in mind!
One specific diet that is associated with the decline of risk factors for cardiovascular disease is the Mediterranean diet2. This diet “is typically high in vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil.” This type of diet is great because it encourages limiting red meats and dairy products to a healthy portion size.
Maintaining A Healthy Heart: 3:
Heart-healthy diet: 8 steps to prevent heart disease. (09 Jan. 2019) The Mayo Clinic, Retrieved from https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702