One of the topics that I am asked about most often by family, friends, and clients is nutrition for cardiovascular health. Although many people use the terms heart disease and cardiovascular disease interchangeably, cardiovascular disease technically refers to a class of disorders involving the heart and blood vessels, including congestive heart failure, heart attack, and stroke. It is the global leading cause of death. Luckily, lifestyle changes such as simple dietary modifications can have a big impact on both reducing your risk of developing cardiovascular disease and mitigating its effects. Here are five things you can do right now:
Limit saturated fat: Saturated fats are found primarily in animal-based foods such as butter, cream, poultry with skin, and fatty beef. They raise levels of LDL (bad) cholesterol and lower levels of HDL (good) cholesterol. Replace saturated fats with heart-healthy fats such as monounsaturated fats (found in olive oil and avocados) and omega-3 polyunsaturated fats (found in walnuts and flax seeds). You can read more about the different types of fats here.
Boost fiber: Fiber is a type of indigestible carbohydrate that may promote cardiovascular health by lowering total cholesterol, reducing blood pressure, and diminishing levels of harmful inflammation in the body. Adults should aim for 25-30 grams of fiber per day; eating a variety of whole grains, fruits, and vegetables will help you to meet this goal.
Reduce sodium: Sodium is a mineral found in the diet in table salt (sodium chloride). Consuming too much sodium can lead to high blood pressure. According to the most recent edition of the Dietary Guidelines for Americans, adults should aim for less than 2,300 mg of sodium per day (the amount in approximately one teaspoon of salt) and those with prehypertension and hypertension should further limit intake to 1,500 mg per day. Many packaged foods (including chips, crackers, breads, and frozen dinners) are high in sodium, so be sure to read food labels. Instead of adding salt at the table, try experimenting with different spices such as basil, pepper, turmeric, bay leaf, dill, curry, mustard, chives, oregano, and parsley.
Cut back on added sugar: Eating too much sugar can lead to obesity and diabetes, which raises your risk for cardiovascular disease. Foods with added sugar also tend to be less nutrient-dense. Focus on whole foods such as vegetables, fruits, lean protein, and whole grains instead.
Eat the rainbow: Plants contain bioactive compounds called phytonutrients that have different beneficial health effects such as reduced blood pressure and inflammation and improved blood vessel health. Eating a variety of different fruits and vegetables will ensure that you get the maximum benefit. Check out what’s in season and visit your local farmer’s market for the best options!
Although understanding the value of specific nutrients is helpful for making informed diet choices, it is important to look at the bigger picture and focus on overall dietary patterns for health and well-being. Food should bring both health and pleasure. Try to follow a diet that is generally high in vegetables, whole grains, and lean protein and low in added sugar, salt, and saturated fat (such as the Mediterranean diet), but don’t be too hard on yourself if you mess up — a treat here and there is good for the soul (especially if you eat it mindfully!). Below are some shopping tips and meal ideas to get you started:
Shopping Tips
Meal Ideas
Breakfast
- Oatmeal with fruit and nuts
- Whole grain bread with avocado and vegetables
- Low-fat plain yogurt with berries and flax seeds
- Egg white scramble with vegetables
Lunch/Dinner
- Grain bowl with quinoa and vegetables
- Grilled salmon salad
- Brown rice, tofu, and vegetables
- Turkey sandwich on whole grain bread
Snacks
- Carrots and hummus
- Unsalted nuts
- Low-fat cheese
- Fresh fruit