The American Heart Association (AHA) reports the number one killer among Americans is heart disease. Heart-healthy ingredients in cooking can make all the different to high blood pressure and cholesterol levels, but choosing these items can be overwhelming to some consumers. Including heart-healthy foods in a daily diet is a simple way to increase your overall health and nutritional levels.
Fiber
All plant foods contain dietary fiber, creating roughage, or bulk, in the digestive tract. The body does not digest fiber. Still, it is a critical ingredient to a heart-healthy diet. Soluble fiber changes into a gooey substance in the intestines that prevents cholesterol and fat from being absorbed. According to MayoClinic.com, eating foods with soluble fiber decreases blood cholesterol levels, blood pressure and even inflammation. Sources of soluble fiber include oatmeal, bananas, apples and peaches. The American Dietetic Association states most people need about 3 g of soluble fiber for cholesterol-lowering affects to kick in. Insoluble fiber does not dissolve and allows the colon to continue to work properly. Note that eating more than 50 to 60 g of fiber a day is not recommended, as large amounts of fiber prevent proper absorption of vitamins and minerals.
Fish
The AHA recommends eating two servings of fish weekly for a heart-healthy diet. Fish is low in saturated fat, high in omega-3 fatty acids and a good source of protein, states the association. Omega-3 fatty acids reduce irregular heartbeats and cholesterol levels, and slightly decrease blood pressure. Fatty fish such as salmon, tuna, herring and mackerel are recommended by the AHA, but should be broiled, baked or grilled, not fried. Instead of salt or heavy creams, season heart-healthy fish with spices, herbs and lemon.
Healthy Oils
When cooking, use heart-healthy oils low in saturated, trans fats and cholesterol. The AHA recommends canola, olive, corn, safflower, sesame and soy oils. Oils high in fat include coconut, palm kernel and cocoa butter, and are not heart-healthy ingredients. Nonstick pans and utensils help you avoid heavy oils when cooking and can be used with nonstick cooking spray.
References
- PBS: Special Ingredients for a Healthy Heart
- MayoClinic.com: Mediterranean Diet: Ingredients for a Heart-Healthy Eating Approach
- American Heart Association: Grocery Shopping
- American Dietetic Association: Fiber Is Good for Your Heart
- American Dietetic Association: Heart Health and Diet
- MayoClinic.com: Dietary Fiber: Essential For a Healthy Diet
