How do you take care of your heart? It’s a simple question, and one you may not think about much unless you are living with a heart problem or have a loved one with a heart condition. Yet during February, which is National Heart Health Month, it’s a great time to focus on the question and find answers that you can live with all year…and the rest of your life.
What are the best foods for heart health?
Heart health depends on many factors, and diet is a critical one. When it comes to choosing an eating plan, the Mediterranean diet is a top choice. It’s been chosen as the number one diet for heart health and overall health for years (2021 most recently) by US News and World Report, and it’s also a favorite of many doctors as well.
Fruits and vegetables, which are typically rich in antioxidants and fiber, both of which are essential for heart health, are a major part of the Mediterranean diet. Produce and other foods rich in resveratrol, such as red grapes, onions, blueberries, pistachios, peanuts, cranberries, and dark chocolate are important because this antioxidant is especially helpful for promoting heart health. Resveratrol is also available as a supplement.
Beans, legumes, whole grains, nuts, and seeds are also a large part of the Mediterranean diet. Limited amounts of fish, poultry, grass-fed animal protein, and small amounts of low-fat dairy are included as well.
Smart fats, such as extra virgin olive oil, grass-fed animal protein, coconut oil, dark chocolate, and avocados, support heart health. According to the two smart fat experts, physician Steven Masley and nutritionist Jonny Bowden, consuming the right smart fats can help fight inflammation, which is a major factor in heart health, as well as balance hormones and control appetite.
Don’t forget the garlic, a super heart-friendly food. Numerous studies have demonstrated that garlic and garlic supplements may prevent cell damage in the heart, lower blood pressure, reduce the amount of plaque accumulation in the arteries, and regulate cholesterol. This excellent source of antioxidants can be added to vegetables, soups, salads, stews, and fish and meat dishes, and garlic supplements are another way to enjoy the benefits of this herb.
Read about 4 spices for a healthier heart
Foods to avoid for a healthy heart
Knowing which foods to avoid is as important as knowing which ones to enjoy when taking care of your heart. Basically, you want to steer clear of foods high in unhealthy fat (saturated fat, trans fat), sugar, salt, and simple carbohydrates. To break it down further, your heart will thank you if you avoid:
- Trans fats, such as found in margarine, snack foods, crackers, and other foods that contain hydrogenated or partially hydrogenated oils.
- High amounts of saturated fat, which is found in animal products such as meat, poultry, fish, and dairy products. The Mediterranean diet contains low to moderate amounts of these foods, especially grass-fed.
- Sugary foods such as soda, pastries, cakes and cookies, candy, and muffins.
- High amounts of salt, as in salty snacks, deli, and processed meats, and many other processed foods. Be sure to read nutrition labels for the amount of sodium per serving.
- Simple refined carbs, such as white bread, white pasta, and white rice. These foods are quickly converted to sugar, which is stored as fat.
- Alcohol is best avoided as a rule. However, moderate intake of alcohol won’t harm your heart unless you have high levels of triglycerides or high blood pressure. Moderate intake is one drink daily for women and two for men.
Best supplements for cardiac health
Another way to support heart health is through the use of supplements. One such supplement is coenzyme Q10 (CoQ10). Researchers have shown that CoQ10 may have “significant cardiovascular protective effects” for people with cardiovascular disease as well as provide protection for those not affected.
Omega fatty acids are a mainstay for heart health, especially omega-3s. The combination of eicosapentaenoic (EPA) and docosahexaenoic (DHA) fatty acids in a ratio of 2:1 helps reduce chronic inflammation and lower plaque formation in blood vessels, which in turn reduces the risk of stroke and heart attack.
An omega supplement that also includes beneficial omega-6 fatty acid in the form of gamma-linolenic acid from borage oil adds protection against inflammation as well. The addition of alpha-linolenic acid from flaxseed and borage seed may reduce platelet clumping. A bonus of the rare omega-7 in the form of palmitoleic acid can hinder plaque accumulation in the arteries.
Read about why omega-3 fats might help you live longer
Most people don’t get nearly enough magnesium in their diet, and that’s too bad because it is critical for overall health and heart health in particular. Magnesium aids in cardiac function during stressful times and helps maintain balanced electrolytes, which is essential for heart function. Magnesium orotate is a recommended supplement to facilitate heart health.
Red yeast rice supplements have demonstrated an ability to correct cholesterol levels as well as reduce inflammation and blood sugar levels. The supplement contains monacolin K, which is the same active ingredient found in anticholesterol drugs such as lovastatin. In one study, the use of red yeast rice lowered total cholesterol by 15 percent and bad cholesterol (LDL) by 21 percent.
We know that nitric oxide is a neurotransmitter with the ability to relax blood vessels and thus improve circulation and lower blood pressure. Virtually all of the body’s cells produce nitric oxide. Another way to tap into the benefits of nitric oxide is through the supplement arginine.
How to live for a healthy heart
A number of lifestyle choices can greatly benefit heart health and overall health as well. To live for a healthy heart you need to:
- Exercise regularly. Three types of exercise are important for heart health: aerobic (e.g., walking, jogging, jumping, biking), resistance training, and flexibility. The goal is 30 minutes a day five days of aerobic movement, which improves circulation and helps lower blood pressure. Working with weights or exercise bands are two ways to do resistance training, which should be done on two nonconsecutive days a week. Flexibility work should be done daily before and after exercise sessions.
- Don’t smoke. Smoking constricts the blood vessels and hinders circulation while also damaging the lungs.
- Reduce stress. Tension and stress, especially chronic stress, take a toll on heart health. Incorporate stress management techniques into your daily routines, such as deep breathing, yoga, tai chi, progressive relaxation exercises, meditation, or other relaxing activities.
- Get sufficient sleep. Most adults are sleep deprived, which means they get less than seven hours of sleep every night. Adopt healthy sleep habits into your life so you can get the rejuvenating sleep you need. Insufficient sleep can contribute to the risk of heart disease, diabetes, stroke, and heart attacks.
Bottom line
Heart disease is the number one killer of both men and women, so it’s important to have a heart health plan that you can incorporate into your lifestyle. The diet, exercise, supplement, sleep, and stress management ingredients offered here are critical ingredients in that plan, so be sure to put together one today!
Editor's Note: New Roots Herbal has supplements to support cardiovascular and heart health. Visit their website to learn more.
