Even if you don’t have a heart condition or are at high risk for developing a heart condition, eating a healthy, heart-protective diet can help you stay healthier and live longer. Beth Hils MEd, RD, LD, Dietitian at St. Elizabeth Healthcare, shares the important connection between what you eat and your heart health.
How Healthy Foods Protect Your Heart
Following a healthy diet can protect your heart in several ways. First, following a whole-food diet including fresh fruit and vegetables, whole grains, nuts, beans, fish, shellfish and eggs and minimally processed such as frozen produce and whole wheat flour. A diet low in processed foods may help reduce your risk of coronary artery disease (narrowing of the arteries that supply blood to the heart). A whole foods diet is filled with nutrients like vitamins C, E and K and minerals like potassium and magnesium. These help reduce inflammation, improve blood vessel function and help you maintain normal blood pressure.
Eating right can also reduce your risk for the following chronic health conditions, which are considered risk factors for heart disease:
What’s more, a heart-healthy diet can also improve your blood lipid (fat) levels. In turn, this can help to reduce your risk of heart disease. When you reach for a snack or think about your dinner options, remember that eating a variety of fruits, vegetables, whole grains and lean proteins can not only help protect your heart but also boost your immune system, help with digestion and support a healthy weight.
Increase Your Fiber for Heart Health
There’s also an important way that soluble fibers can help protect your heart. That’s because these foods reduce the amount of unhealthy cholesterol in your blood by binding with the cholesterol in your intestines and then removing the cholesterol from your body.
You can find soluble fiber in the following foods:
- Barley
- Beans
- Fruits
- Lentils
- Oats
- Vegetables
Eating fruits and vegetables is also beneficial because they’re low in sodium and saturated fat, components of a heart-healthy diet. Get more tips on eating healthy on a budget.
Steps to Improve Your Diet
Improving your diet is important not only to your heart but also to your whole health. Take these steps to improve your diet, along with your overall health:
- Avoid processed foods and added sugar and salt.
- Cook with non-tropical, liquid oils such as olive or canola.
- Eat at least five servings of fruits and vegetables per day.
- Eat low-fat dairy products.
- Eat whole grains.
- Focus on lean proteins.
- Reduce your intake of alcohol.
Get on Track Today with Healthy Eating
If you’re unsure about how much or what types of foods you should eat, start by speaking with your St. Elizabeth Primary Care Provider. They can offer you guidance on how to get started, or they may refer you to a dietitian who will work with you to create a food plan based on your personal needs and goals.
