Topic: Heart Health: Dietary Recommendations for Cardiovascular Wellness
Written by: Meghan Dunleavy, USF Dietetic Intern, University of South Florida College of Public Health
Diet plays a significant role in supporting cardiovascular health. The foods we choose to eat can directly impact our heart, arteries, and overall cardiovascular system. A heart healthy diet, that is rich in nutrient dense foods, can help reduce the risk of heart disease, manage high blood pressure, and control cholesterol levels.
The American Heart Association recommends eating an overall healthy dietary pattern that emphasizes some key aspects. They recommend eating a variety of fruits and veggies, whole grains, and healthy sources of protein (ex. Legumes, nuts, seafood, low-fat dairy, poultry). Intake of processed foods, added sugar, salt, and alcohol intake should be minimized.
Saturated vs Unsaturated Fats:
One of the key components of a heart healthy diet is understanding the difference between saturated and unsaturated fats. Saturated fats are considered “unhealthy” fats, while unsaturated fats are considered the “healthy” fats. Saturated fats are found in foods like red meat, butter, and full fat dairy products. These fats can raise LDL cholesterol levels and contribute to plaque buildup in the arteries. Unsaturated fats are beneficial for cardiovascular health. They are found inn foods like olive oil, avocados, nuts, seeds, and fatty fish like salmon. These fats can help to lower LDL cholesterol levels, reduce inflammation, and improve cardiovascular health.
Incorporating more unsaturated fats and minimizing saturated fats can help to protect the cardiovascular system. Some simple swaps that could be made are using olive oil instead of butter while cooking or choosing fish over red meat. Omega 3 fatty acids are a type of unsaturated fat that has an important role in maintaining heart health. Omega 3 fatty acids can help to lower inflammation and reduce triglycerides. Some sources of omega 3s are salmon, chia seeds, and flaxseeds.
Fiber:
Fiber is a key part of a heart healthy diet. Fiber can aid in lowering cholesterol levels and supporting healthy digestion. Fiber can also assist with weight management, which is associated with cardiovascular health. Some examples of fiber rich foods include oats, whole grains, beans, fruits, and vegetables. Total dietary fiber intake should be at least 25-30 grams per day.
Minimize sodium & sugar:
Decreasing sodium intake can help to manage hypertension. Avoiding excess salt through being mindful of using the salt shaker and using salty condiments can help to cut down on salt. Additionally, reading food labels, being cautious of high sodium processed foods is important. Restaurant food is also typically high in sodium, so cooking at home is preferable.
Sugar raises blood glucose levels and stimulates insulin production. For people with prediabetes or diabetes, excess sugar can be a problem. Additionally high sugar foods tend to be high in calories which can lead to weight gain.
Heart Healthy Diet:
- High in omega-3 fats (mainly found in fish like salmon)
- High in fiber
- High in fruits and vegetables
- Low in saturated and trans fat
- Low in sodium
- Low in sugar
- Low in cholesterol
- Low in alcohol
Making Small consistent changes to your diet can have a significant impact on heart health. Try to incorporate more fruits, vegetables, and healthy fats in each meal. Be mindful of saturated fat, sugar, and sodium intake. A balanced, nutritious diet can help to fuel your body and protect your cardiovascular system.
