Carolyn Spence Cagle PhD, RNC-E
Heart disease causes more deaths among Americans than any other cause of death. Your genetic history is one uncontrollable factor that predicts your risk of heart disease. However, you can choose to control other factors related to that risk. These include your diet, sleep length and quality, exercise habits, and stress management choices. Those contribute a greater risk percentage than your genetic inheritance for heart disease and death. One of these factors, that of diet, has received attention to define “food as medicine,” supporting your need to eat healthy foods for longevity and well-being.
Making evidence-based food choices and eating a variety of those foods often together may protect your heart and overall health as you age. Particular attention should be paid to foods that decrease inflammation associated with heart and other chronic diseases (see below). Read food labels as much as possible to consider the meaning of a food serving for your diet. Shop for healthy foods and avoid regular restaurant eating due to menus of high fat and salty foods that do not promote healthy eating.
What are the best foods and eating amounts of those for a heart healthy diet?
- Oily fish: salmon, mackerel, cod, flounder, shrimp, tilapia and other fatty fish are good sources of omega-3 antioxidant factors that lower your triglycerides and, thus, your risk of heart failure, stroke, and sudden cardiac death; aim for 8 oz of seafood/twice a week.
- Brightly colored vegetables: a variety of these provide antioxidants to decrease inflammation associated with heart disease and other chronic illness; aim for 2-3 cups/day or meet that goal over 2-3 days.
- Leafy greens: spinach, kale, chard, and other leafy greens are rich sources of folic acid, fiber, vitamin K, calcium, and antioxidants; aim to eat some “greens’ every day or two.
- Colorful fruits: these are high in fiber, antioxidants, vitamins, and minerals to lower inflammation and cholesterol; aim for 2 servings/day.
- Legumes: low fat and salt beans, lentils, and chickpeas meet fiber and often your protein and cholesterol lowering needs; if you cannot find low salt legumes, rinse them with water to discharge the salt and use herbs to flavor the dish; aim for 1-2 servings/week.
- Extra virgin olive oil: this fights inflammation and often high cholesterol; choose oil with at least 250 mg/kg of polyphenols to fight inflammation; choose to use 2 tbsps./day.
- Low fat dairy: this provides calcium, magnesium, and protein to regulate your blood pressure and protect the heart; seek 2-3 serving/day.
- Oats and other whole grains: these provide fiber that lowers LDL cholesterol, inflammation, and blood sugar levels and supports intestinal health; aim for 3-6 servings/day.
- Nuts and seeds: these provide unsaturated fats, fiber, and antioxidants to regulate blood pressure and include walnuts, almonds, chia, and flax seed; seek 5 oz/week.
- Lean protein: the best sources of protein include plant sources (legumes and nuts), seafood, low fat dairy, and skinless poultry; avoid processed meats; good sources also include eggs, tofu; seek 1-2 servings/day (5.5 oz/serving) excluding fatty fish; make sure you meet your protein needs (around 1.2-2 g of protein/kg of body weight for those 65 years and older)
Many of you may recognize these food recommendations as the Mediterranean or DASH (Dietary Approaches to Stopping Hypertension) diets supported by science for some time as heart healthy. Those do not include ultra-processed foods and limit alcoholic intake.
I wish you happy and healthy eating to foster your health in 2025!
References Cited:
Rosenbloom, C. (2023, August 29). 9 foods for a healthy heart. GoodrxHealth. Retrieved from www.goodrx.com/well-being/diet.
UCLA Health (2024, September). Food is medicine. Healthy Years, 21(9), p, 6.