Heart disease is the number one killer in the United States. It is also one of the most preventable diseases, with much cause rooted in our diets. Adopting a heart-healthy diet is important for all of us, particularly those who suffer from or are at risk for hypertension, or high blood pressure. A healthy diet and an active lifestyle are the most effective ways of reducing or preventing hypertension, increasing heart health, longevity, energy, depressive symptoms and more.
What to Look for
When adopting a heart-healthy diet, several elements should be carefully considered. A balanced diet rich in vegetables, fruits, whole grain, lean proteins and healthy fats is essential. Avoid saturated and trans-fats such as from red meat, high-fat dairy or fried foods. Instead, incorporate modest amounts of healthy unsaturated, plant-based fats, such as olive oil, vegetable oil, avocados or nuts. For a visual guide, reference the Mayo Clinic New Food Pyramid, which places emphasis on a plant-based diet that is build on nutrient intake, heart health and centers around physical activity. Carbohydrate choices should be limited to complex carbs such as whole-grain pastas and breads, long grain rice, starchy vegetables and other grains. Ideal lean protein choices include skinless poultry, fatty fish, soy, legumes and low-fat dairy products. Avoid processed foods and overt sugars, such as cookies, cakes and other desserts. Learn to prepare healthy "treat" foods. When you do indulge in a less healthy choice, make your portion small and surround it with other healthier options. Hydrate with water, herbal teas, light soups and low-calorie sugar-free beverages rather than high-sugar juices, sodas or alcoholic beverages. Caffeine should be enjoyed only moderately as it can affect blood pressure negatively.
Common Pitfalls
Watch out for added sodium, as this can further hypertension symptoms. Additives such as monosodium glutamate (MSG), sodium benzoate, sodium hydroxide, sodium nitrite and sodium sulfate are all sources of sodium found in common canned or frozen foods and should be avoided (A. Collins, 2007). Preparing your own foods will help reduce instances of harmful sodium and other additives. Remember that low-fat or non-fat does not necessarily mean healthy. Many reduced-fat products have added sugar to compensate for the flavor and satiety that fat provides. Whole-grain products should be 100 percent whole grain. Breakfast cereals should contain at least 4 grams of fiber per serving. A healthy diet does not make up for inactivity. Be sure to incorporate both into your daily lifestyle. And finally, avoid the mindset of what you can't or shouldn't eat. Instead, focus on what healthy foods you can enjoy, and do so mindfully!
