What is a heart-healthy diet& heart-healthy diabetic diet?
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-healthy diet
includes foods that are rich in anti-inflammatory veggies and whole grains and
have moderate fat levels but low-to-moderate sodium.
What does the heart want? The heart
pumps blood throughout our body and helps keep it working properly. It also
keeps our internal organs functioning well. If the heart isn’t healthy, this
could lead to problems with other bodily functions. For example, it can cause a
buildup of fats around arteries and walls, increasing the risk of
cardiovascular disease (CVD). In addition, the pressure of oxygenated blood
around the chambers of our heart can lead to cell damage and organ failure if
not managed properly. CVD is the leading cause of death worldwide, affecting
millions of people each year (1).
What should I eat? There are many
different ways to improve heart health. Here are some examples to get you
started: Foods high in omega-3 fatty acids A plant-based diet with plenty of
salmon, flaxseeds, walnuts, hemp seeds, and chia seeds is one way to start
eating more fish rich in omega-3s. Omega 3s have been shown to decrease
inflammation markers, lower triglycerides, increase HDL cholesterol, and support healthy endothelial growth.
Blood Flow Into the Heart
A plant-based diet with plenty of
salmon, flaxseeds, walnuts, hemp seeds, and chia seeds is one way to start
eating more fish rich in omega-3s. Omega 3s have been shown to decrease
inflammation markers, lower triglycerides, increase HDL cholesterol, and
support healthy endothelial growth. Dark chocolate A cup of dark chocolate has
about 100 calories. However, it contains three grams of flavanols, an
antioxidant that has many benefits for blood vessels and heart health.
Flavonoids protect against heart disease by decreasing inflammation. They also
help regulate blood sugar levels. Eating 1-3 pieces per day of 70% dark
chocolate will provide enough flavanols to make all-day intake goals for people
who want to decrease their risk of developing heart attacks. You can reduce the
amount of sugar (and calories) in these chocolate bars by using unsweetened
cocoa powder instead or baking them in steel-cut chocolates.
Berries are packed full of fibre,
antioxidants, potassium, and. Studies have shown berries are great for heart
health. One study showed those eating a variety of berries had fewer cases of
elevated blood pressure compared to those who ate only fruit. Another study
indicated that flavonoids present in blueberries, strawberries, cranberries,
blackberries, plums, and raspberries lower blood pressure and inflammation
markers. Other studies show flavonoids may play a role in keeping cells more
elastic and reducing platelet adhesion, which may be associated with reduced
cardiovascular disease. Nuts These nuts are chock-full of healthy monounsaturated
fats, protein, and vitamin E. Nuts such as almonds, cashews, walnuts, peanuts,
pistachios, and pepitas are high in polyunsaturated fat which can increase good
cholesterol levels and reduce bad cholesterol. Eating 2-3 servings of these
nuts a week can provide enough beneficial fat to meet most people’s needs.
However, they have relatively little saturated fat. Saturated fat is “bad”
fats and is associated with greater risks of CVD and type 2 diabetes. Reducing
saturated fat in your diet may require substituting animal sources of saturated
fat. People can choose between consuming extra virgin olive oil, safflower oil,
coconut oil, sausages, or bacon fat. This type of fat works well when used in
moderation. Avoid red meat and processed meats like sausage, salami, ham or marinated meats.
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Eating at least two cups of fruit per day. Fruits are essential nutrient sources, especially ones containing phytonutrients. Phytonutrients are compounds that prevent oxidative stress, promote skin integrity and immune function, and enhance cognition and mood. Antioxidants are antioxidants that neutralize free radicals created by exposure to toxins, ultraviolet radiation, pollution, sunlight, cigarette smoke, air pollutants, and metabolic processes, among others. According to Harvard Health, dietary anthocyanins found in berries, cherries, apples, grapes, and red peppers are powerful antioxidants. Try adding some of the following fruits and veggies, along with a handful of nuts, seeds, and dried fruit, to your meals:
.jpg "Apple Blackberries Cranberries Blackberries Bananas Avocado Cherries Plum Raspberries Strawberries Watermelon")
Other ideas When incorporating more healthy food into your lifestyle, try swapping out unhealthy ones for healthier options.
