Your heart is a muscular organ that allows blood, oxygen and nutrients to circulate throughout your body. If you have heart disease -- a disease that adversely affects your heart and blood vessels -- adopting lifestyle habits that support heart health is vital. The Mayo Clinic recommends stopping smoking, managing stress and controlling your weight, cholesterol and blood pressure through a heart-healthy diet as useful ways to improve your condition and prevent additional heart-related problems. For best results, seek specified guidance from a qualified professional.
Fruits and Vegetables
Fruits and vegetables provide numerous heart-healthy benefits. As rich sources of antioxidants, colorful fruits and vegetables help strengthen your body's ability to defend itself from infections and disease. As fiber-rich, relatively low-calorie foods, fruits and vegetables enhance appetite control and weight management. For optimum health, the American Heart Association recommends incorporating at least 4.5 cups of fruits and vegetables into your diet each day. Varieties particularly rich in antioxidants and fiber include papaya, oranges, grapefruit, red plums, berries, cherries, cantaloupe, kiwifruit, tomatoes, spinach, kale, Brussels sprouts, broccoli, winter squash and sweet potatoes. Choose whole fruits and vegetables over juices and canned or dried fruit containing added sugars, which provide fewer benefits.
Whole Grains
Whole grains are grains that have not been stripped of nutrient, fiber and protein content during food processing. As a result, whole-grain foods have a positive impact on your blood sugar, cholesterol levels and digestive health, and promote appetite control and weight management more than refined grains, such as white flour. According to a research review published in "Circulation" in 2005, increased whole-grain consumption is associated with reduced mortality rate in people with coronary artery disease -- the most common form of heart disease and a leading cause of death in the United States. To reap ample benefits from whole grains, choose prepared breads, cereals, pasta, rice and baked goods that list a whole grain, such as whole wheat, bulgur, barley or oats, as a main ingredient most often. Additional heart-healthy whole-grain options include steel-cut oatmeal, long-grain brown or wild rice and air-popped popcorn.
Fatty Fish
Fatty fish, such as salmon, albacore tuna, sardines, halibut, herring, lake trout, mackerel and flounder, provide omega-3 fatty acids -- essential fats associated with positive heart health and brain function. While other protein-rich foods, such as red meat, processed meats and whole-milk products, may exacerbate or trigger cardiovascular problems, fatty fish do the opposite. The American Heart Association recommends consuming at least two 3.5 oz. servings of fish, preferably fatty fish, each week for positive heart health. For heightened benefit, use healthy cooking methods, such as baking, broiling, steaming or grilling fish in non-stick cooking spray or light amounts of olive oil. Season fish with natural herbs or low-sodium spice blends since excessive sodium intake is linked with heart disease.
Member Comments