Heart Healthy Nutrition

February is American Heart Month, so we wanted to take this opportunity to talk a little bit about how nutrition impacts heart health. Heart disease itself is a combination of different heart conditions that are a result of plaque building up in blood vessels. This can causing blockages, ruptures, or muscle spasms of the heart and brain. The specific type of heart disease is classified based on where plaque buildup is in the body. Different types of heart disease include peripheral artery disease, coronary artery disease, arrhythmias, and cardiomyopathy. Regardless of the type of heart disease, any form of heart disease can be threatening to one's health. Heart disease is the leading cause of death in the U.S. and is the cause of every 1 in 4 deaths.

So what can you do about it? Oftentimes people resign themselves to having heart problems due to family history and genetics. However, you can do a lot to prevent heart disease from occurring and progressing. Medication and chronic heart problems don't have to be a part of your story. Start out with these nutrition tips to get you started towards a heart healthy diet. 

1.Control your fat intake. 

Our bodies care more about the types of fats we eat more than the amount we eat. Saturated fats found in fried foods, butter, lard, whole fat dairy products, and more all contribute to high triglyceride and cholesterol levels, which if left unchecked can cause plaque buildup in the blood vessels leading to the heart and can result in a variety of heart diseases. 

In contrast, increasing intake of unsaturated fats like cooking oils, nuts, and seafood not only prevent fat from building up in artery walls, but help to remove excess triglycerides and cholesterol from our body. Therefore, increasing your intake of these foods can help prevent and treat heart disease. To read more about the types of fats to consume and why click here to read our blog about it. 

2. Control your carb intake. 

Although carbohydrates definitely serve great purposes in our bodies (see this previous blog post), too much of any good thing can be a bad thing. Diets with more than 50% of their calories coming from carbohydrates are associated with elevated cholesterol levels. In contrast, diets high in whole grains and with less than 45% of their calories coming from carbs each day are associated with lower cholesterol levels and decreased risk of developing heart disease. So although by no means should you cut out carbs entirely, controlling your portions of carbohydrates may be a helpful way to positively affect your heart health (click here to read more). 

3. Watch the sodium. 

Sodium is an electrolyte found in our bodies that helps with muscle function and fluid balance. However, most Americans consume more than 1,100mg more sodium than 2,300mg recommended each day. High sodium intake places extra pressure on the heart and is the primary cause of high blood pressure. 

Although most people assume most of the sodium in their diet comes from table salt, salt added at the table actually only accounts for 25% of the excess sodium consumed by Americans. In reality, processed foods like cheese, pizza, breads, soups, frozen meals, and deli meats account for the majority. The main way to limit this is to cut back on processed foods and start to pay attention to the nutrition facts label on foods you buy. Try to only purchase foods with fewer mg of sodium than calories, or <20% of your daily value of sodium. These two rules can help you control your sodium intake and place less strain on your heart. 

4. Focus on plants. 

We will talk more about this in the coming weeks, but a great way to lower your intake of high fat and high sodium foods is to increase your plant intake. It’s easy to read articles about heart health and focus only on what you can’t eat. However, healthy eating and living is so much easier if you focus on what you can eat. Plant based foods like fresh or frozen fruits and vegetables, legumes, beans, and whole grains are great ways to increase your consumption of healthy nutrients your body needs without feeling like you’re missing out. So instead of thinking only about cutting out junk food, focus on incorporating more plant based ingredients into your meals and snacks each day. You may just be surprised by how easy it can be. 

5. Increase your cardio. 

Although weight training is important to help support our mobility and joint health, exercise that focuses on cardiovascular function is one of the main ways to increase heart health using physical activity. Focusing on elevating your heart rate in controlled intervals helps build up your heart muscle and lower your blood pressure. As a result your body is better able to fight against heart disease. According to the American Heart Association, just 150 minutes of exercise a week can prevent heart disease. So get to moving and your heart will reap the benefits. 

We love helping people take control of their health. For more education about how to eat for your heart health, go to Nutrition502.com today to schedule your FREE discovery call today!