HOW DO I EAT FOR HEART HEALTH?

February is American Heart Health Month, which means heart-healthy eating is a major topic of conversation. Unless you have a heart condition or heart disease runs in the family, eating for heart health may not be top of mind. However, it should be! Think about it – your heart is responsible for pumping blood to all of your organs. When the heart is unhealthy, it cannot function optimally, alternatively impairing the rest of our body’s ability to perform and hindering us from living in a healthy and happy body. This post breaks down seven ways to eat for heart health. 

Eating for Heart Health

Maybe eating for heart health is new to you, or perhaps you have been doing some research and find yourself confused on what you should and should not be consuming. We are here to simplify heart-healthy eating because, well, it should not be complicated! We believe eating for heart health aligns with the way of eating we preach and comes back to the basics: eat a diet consisting of tons and fruits and veggies with healthy fats, high-quality proteins, and complex carbohydrates. There are, however, some nuances in eating for heart health that can help make things a few steps further.

1. Eat a plant-based diet (bonus if it contains red fruits/veggies)

To us, a plant-based diet means that your diet is focused on foods like fruit, veggies, nuts and seeds, legumes and grains, and some whole grains. On a plate, this usually looks like about half of your plate filled with non-starchy veggies (think: cruciferous veggies and dark leafy greens) with one-fourth of your plate consisting of complex carbohydrates (think: sweet potato, carrots, beets, brown rice), beans, or legumes, and the last fourth filled with a high-quality protein (think: wild-caught fish, organic chicken and beef, and free-range eggs). Some of these foods contain healthy fat like wild-caught fish and eggs; however, other foods not containing these healthy fats may be cooked/dressed in healthy fat (think: extra virgin olive oil, organic avocado oil, or sprinkled with nuts/seeds). 

In addition, some fruits and veggies contain heart-healthy properties due to their antioxidant profile. For example, red produce like tomatoes and watermelon contain lycopene. Lycopene is a powerful antioxidant with heart-healthy benefits (reducing cardiovascular disease and may reduce blood pressure). Foods containing lycopene should be cooked to experience their benefits. 

Another heart-healthy antioxidant is anthocyanins which have protective properties against heart disease (may help lower LDL, cholesterol, blood pressure, and reduce inflammation). Beets and blueberries are packed with this antioxidant, as you can tell through their rich red/purple coloring. 

The sky is the limit with colorful vegetables, so include as much as you can! The more color, the more heart-healthy (and frankly, the healthier for your entire body!)

2. Focus on high-quality and healthy fats

Picking the right type of fat can be a great way to support heart health and overall health. When possible, choose unsaturated fats, which come in two types: mono and polyunsaturated. Both mono and polyunsaturated are very heart-healthy as they contain no saturated fats. In addition, they may improve “good” blood lipids like HDL and reduce “bad” cholesterol like LDL. 

So, what fats does that mean you should look for? Some of our favorites are listed below!

• Extra Virgin Olive Oil – rich source of monounsaturated fat and antioxidants
• Avocado and Avocado Oil (look for organic Avocado oil when possible) – good source of monounsaturated fat and has a high smoke-point
• Wild-Caught Salmon – A great source of Omega 3’s
• Chia, Hemp, and Flax Seeds – A great source of Omega 3’s, (anti-inflammatory) fiber, and protein
• Nuts and Nut Butters (we love almond and walnuts, but any will do!) – Look for as limited ingredients as possible: ideally just the nut. Avoid nuts roasted in saturated oils, added salt, and added oils and sugars to nut butters 

3.  Fill Up on Fiber

If you are eating a plant-based diet, chances are you are filling up on fiber! Fiber may be beneficial when it comes to improving HDL and lowering LDL. Filling up on fiber via produce is also a great way to get essential nutrients like potassium and magnesium, which are electrolytes playing an important role in blood pressure (we’ll touch on this later!). 

Some of our favorite sources of fiber/ways to get it in: 

• Oatmeal with apple and chia seeds
• Chia seed pudding with berries
• Smoothies with berries, banana (for added potassium), and seed of choice
• Avocado Toast with Hemp seeds
• Grain Bowl with sweet potato, dark leafy greens, and wild-caught salmon
• Veggie Egg Scramble with broccoli, spinach, tomatoes, and avocado 
• Soup with kale, carrots, celery, onion, lentils, cauliflower rice, and/or brown rice
• Flackers with hummus 

Limit choosing refined grains and products with added sugars and be wary of products marked as “whole-grain .” Some examples are crackers, breads, and other snacks.  Many “whole-grain” products still have the majority of their fiber content removed when being processed. Instead, be a smart shopper and take a second to read the nutrition label for fiber content. If it has less than 3  grams of fiber, it likely is not a great choice.

4. Eat High-Quality Proteins

The quality of your protein matters and may impact heart health. When possible, we suggest choosing organic proteins as they are often less-inflammatory thanks to their ratio of Omega 3: Omega 6. 

When choosing a high-quality protein, we look for: 

• Organic chicken 
• Grass-Fed Beef
• Wild-Caught Fish
• Organic free-range eggs
• Organic Tofu/Tempeh

If heart health is a concern, we recommend focusing on wild-caught fish and lean cuts of meat and sprinkling in high-quality red meat as a treat. In terms of eggs being bad for your heart and raising cholesterol, however, this myth has since been debunked. Eggs have a ton of nutrients benefits including healthy fats, folate, iron, zinc, choline, and vitamins A, B12, D, and E. Our suggestion is to buy the highest quality eggs possible (think: organic, free-range). The bottom line is to not be afraid of incorporating them into your diet, just be conscious of what you are pairing it with as many of us would like to have eggs with bacon and buttered toast. Instead, try going for an omelet with spinach, mushrooms, and a good-quality bread with avocado or do a sweet potato hash (this is a personal fav of mine!). 

5. Spice it Up

Herbs and spices are a great way to flavor your food without extra salt, chemicals, and sugars. So instead of reaching for the salt-shaker, reach for herbs and spices (dried and fresh) like pepper, oregano, basil, curry, and more.

Some herbs and spices we love that are loaded with healthy nutrients:

• Hot peppers are rich in capsaicin- a metabolism-boosting nutrient
• Oregano is rich in vitamin K – helps contribute to the body’s natural ability to form blood clots, and compounds like thymol and rosmarinic acid- both that contain antioxidant properties.
• Basil contains antimicrobial properties and, thanks to a compound, eugenol, contains anti-inflammatory properties.
• Anything else we want to add?

6. Cut Back on Salt

Salt may not be the villain we make it out to be. However, Americans eat a lot more salt than we need to be as it is hidden in packaged foods and used heavily in restaurants. Consuming excess salt can contribute to elevated blood pressure (although it is likely not the sole cause) and contribute to water weight gain. 

Tips for cutting back on salt:

When eating out:

• Choose freshly ground pepper over the salt shaker
• Ask for sauces on the side– they can be loaded with salt and calories, so adding your own can help you eat fewer calories and salt
• Ask for grilled instead of sauteed when it comes to meats and even vegetables
• Order mostly vegetables as they have high levels of potassium which can help to counter-balance salt in foods

When at home:

• Season your food with spices over salt– fill your cabinet with a wide variety of spices, some of my favorites include basil, oregano, curry, and salt-free blends like Mrs. Dash
• Prepare most of your food from fresh ingredients as often as possible- this will limit the amount of salt in your food
• Beware of added sodium in sauces, broths, and dressings

7. Stay Hydrated!

Staying hydrated is important for heart health because it helps the heart pump blood through the blood to the muscle more easily, putting less strain on your heart and muscles overall. We recommend aiming to drink about half your body weight in ounces daily. 

Another critical component of staying hydrated is to avoid dehydration. When dehydration occurs, the body’s fluid and mineral balance shift, often affecting electrolyte balance. Maintaining electrolyte balance is key for heart health as they are essential players in blood pressure regulation (emphasis on potassium and magnesium!). 

The Bottom Line

Eating for heart health aims to reduce inflammation, reduce stress on the heart, and provide it with nutrients that will fuel it through nutrient-dense, plant-based foods that are minimally processed. 

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