Heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention. It is clear that diet and nutrition greatly influence the health status of the heart, yet Americans continue to consume large amounts of saturated fats, trans fats, and refined sugars, while coming up short on foods that help prevent or reverse heart disease. Arming yourself with the knowledge needed to make heart healthy dietary choices is the first step to a better diet.
Fish
Oily fish such as salmon, mackerel, herring and tuna contain omega-3 fatty acids, which have been proven to decrease the incidence of heart disease with regular consumption. Omega-3 fatty acids work by decreasing triglyceride level, slow the growth of arterial plaques and lower blood pressure. The American Heart Association suggests consuming at least two servings of fish per week.
Seeds and Nuts
Walnuts, pecans, flaxseeds and pumpkin seeds are all foods that provide omega-3 fatty acids. Seeds and nuts are a suitable alternative for vegetarians who do not consume fish. The fiber found in seeds and nuts will also help combat heart disease by lowering blood pressure, decreasing the blood sugar spikes occurring after meals, and contributing to a feeling of satiety which will prevent overeating. Nuts and seeds are high in calories, though, and should be consumed in moderation.
Oats
Oats have received plenty of attention in recent years for their heart healthy benefits.Oats not only contain plenty of fiber, but they also contain a substance called beta glucan which acts as a cholesterol-lowering agent, thus contributing to the prevention of heart disease. Oats can be consumed as oatmeal, oat cereal or whole grain oat bread. Whole grain oat foods also help maintain a steady blood sugar level which can lead to better diabetes control.
Potassium
Potassium is a mineral found in many fruits and vegetables that helps to reduce blood pressure. It does this by counteracting the action of sodium in the body. As sodium causes water retention and high blood pressure, potassium intake helps lower water retention and blood pressure. Potassium is found in highest amounts in bananas, peppers, sweet potatoes, and plain yogurt. Aim to consume at least 4,700 mg of potassium daily.
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