29 Jul Love Your Heart: Simple Tips for a Heart-Healthy Diet
Love Your Heart: Simple Tips for a Heart-Healthy Diet
By Island Hospital | July 29, 2024 12:00:00 PM
Medical Reviewer: Dietitian
The human cardiovascular system is a marvel of biological engineering, tirelessly pumping blood throughout our bodies.
However, like any high-performance engine, it requires optimal fuel for efficient function.
A well-structured dietary plan focused on cardiovascular health isn’t about restriction; it’s about providing the essential nutrients to optimise cardiac function and overall well-being.
Since heart disease is the world’s leading killer, and what we eat plays a major role in its development, taking charge of your diet with a heart-healthy approach can significantly benefit your health in several ways [1].
Let’s learn more about how a healthy heart diet can benefit you.
What is a Heart Healthy Diet?
A heart-healthy diet is an eating plan that prioritises foods that promote good heart health by minimising the negative impact of food choices on the heart of patients managing high blood pressure, cholesterol levels, and lowering their risk of heart disease.
This is primarily achieved by focusing on two key areas: sodium and fat intake.
Following a heart healthy diet does not signify deprivation, but rather about providing your body with the essential nutrients it needs to function optimally.
Some may refer to this as the heart healthy diet, but it is also known by other names, such as the cardiac diet, the low-sodium diet, or DASH (Dietary Approaches to Stop Hypertension).
Basic Guidelines for a Heart Healthy Diet
Here’s a breakdown of the essential building blocks for a heart-healthy diet:
- Eliminate trans fats from your diet, and keep your dietary cholesterol intake below 200 milligrams per day.
- Limit your overall fat intake to 25-35% of your daily calories.
- Restrict saturated fats by aiming for less than 7% of your daily calories.
- Strive to consume less than 2 grams of sodium daily.
- Consume alcohol moderately, with a maximum of one serving per day for women and two for men. (A serving is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.)
Hope to expand your knowledge on heart diseases? This article on “knowing the characteristics of heart disease” has all the details you need!
Foods to Eat & Avoid on a Heart Healthy Diet
No two bodies are exactly alike, so personalising your heart-healthy diet is the key.
This section breaks down the food items into food groups and what to embrace to keep your heart healthy.
Foods to Eat
Food Groups | Foods to Include an the Rationale |
|---|---|
| Cereals and grains |
Whole grains are a heart-protective food group that maintains healthy cholesterol levels, which in turn reduces the risk of coronary heart disease. Research has shown that swapping refined grains for whole grains can lower this risk [2]. |
| Fats and oils |
For heart health, cooking oils rich in monounsaturated and polyunsaturated fats, increase in HDL (good) cholesterol, which helps to remove other forms of cholesterol from your bloodstream; and lower your LDL (bad) cholesterol level, the soft, waxy substance that can cause clogged, or blocked, arteries (blood vessels). Extra virgin olive oil in particular, is rich in monounsaturated fats, along with vitamins E and K, it is a great source of antioxidants [3], including oleocanthal and oleuropein, substances that protects LDL (bad) cholesterol from oxidation. Opt for smaller portions to maximise the benefits of these healthy fats while limiting overall calorie intake. |
| Fruits and juices |
Research consistently demonstrates that consuming at least five daily servings of these nutrient-rich powerhouses reduce the risk of developing cardiovascular disease [4]. |
| Meat and other proteins |
For meat options, it is best to choose lean cuts and avoid processed meat to ensure you get the protein you need without the added saturated fat and sodium. As the food items are high in fibre, protein, and antioxidants, legumes like beans, lentils, and tofu help lower LDL cholesterol and improve blood pressure. Oily fishes like salmon, mackerel, cod, and herring, rich in omega-3 fatty acids, combat inflammation and reduce heart disease risk [5]. |
| Milk and dairy products |
Dairy products provide calcium and other essential vitamins for your body, but they are also sources of saturated fats which increase total and LDL cholesterol. Therefore, it is essential to opt for low-fat dairy products whenever possible by using the nutritional labelling as the guide. |
| Vegetables |
Diets rich in vegetables are linked to a lower risk of heart diseases [6]. They are loaded with antioxidants that shield the arteries from damage and lower blood pressure. |
| Beverages |
It is essential to stay hydrated as it helps your heart do its job and pump blood through the blood vessels to your muscles effectively. Opt for low refined sugar choices for better monitoring on blood sugar levels and body weight. |
Foods to Avoid
While a dietary pattern rich in certain elements promotes cardiovascular health, other nutritional components pose a significant threat.
To optimise cardiovascular well-being, a meticulous approach to dietary choices is necessary.
Do limit the consumption of the below food items:
- Alcohol: Excessive alcohol consumption can negatively impact cardiovascular health.
- Fatty meats and oily foods: Marbled cuts of beef, pork, lamb, and fried foods.
- High-fat dairy products: Full-fat milk, cheese, yoghurt and creamy bakery products.
- High-sodium fare: Packaged snacks, canned goods, and fast food restaurant meals.
- Processed foods: Packaged snacks and crackers, instant meals.
- Processed meats: Bacon, sausages, hot dogs, deli meats.
- Sugary drinks and treats: Soda, candy, pastries, sweetened juices.
Looking to eat less sugar? Learn more in our article on how to cut sugar intake (while keeping meals exciting!)
Tips to Complement Your Heart Healthy Diet
A heart-healthy diet is a cornerstone for cardiovascular well-being, but there are additional tips for supercharging your heart health to create a well-rounded lifestyle:
- Adopt different cooking styles
For a heart-healthy diet, focus on cooking methods that use minimal added fat such as baking, grilling, poaching, roasting, and steaming.
- Develop a personalised dietary action plan
The meticulous creation of daily meal plans is highly recommended for optimal implementation of the principles above.
- These plans should prioritise and incorporate the selected foods while maintaining appropriate portion control for long-term adherence.
- Embrace the occasional indulgence
Enjoying a treat like a candy bar or chips on rare occasions won’t derail your progress. The key is moderation – occasional treats shouldn’t become a habit.
- By sticking to healthy choices most of the time, you’ll maintain a balanced approach in the long run.
- Opt for heart healthy foods when eating out
When eating out, be proactive and request dishes without sauces, cheese, or butter. If they are included, ask for them on the side so that you can control the amount.
- You can enjoy a delicious and heart-smart meal at restaurants by requesting dishes prepared using steaming, broiling, baking, roasting, or stir-frying methods.
Preventive Measures to Reduce Risk of Heart Diseases
Besides optimising your food intake, there are also other ways you can minimise your risk of heart disease.
Here are some key preventive measures:
- Consider Supplements
Consult your doctor about potential benefits of specific heart-healthy supplements like fish oil, which may help with blood pressure and cholesterol levels. However, remember a balanced diet should be your primary focus.
- Opt for a healthier lifestyle
Minimise your risk of heart disease by exercising regularly, maintaining a healthy body weight, managing stress effectively, quitting smoking, and limiting alcohol intake.
- Read food labels before purchasing
Be mindful of sodium, saturated fats and trans fats content. Opt for low-sodium, lower saturated fats and trans fat free options whenever possible.
- Schedule regular checkups
Visit your doctor for regular checkups to monitor your blood pressure, cholesterol levels, and overall heart health.
- Early detection and treatment of potential issues can significantly improve your cardiovascular health outcomes.
Plan Your Heart-Healthy Diet With Island Hospital
A heart-healthy diet doesn’t equate to bland and uninspired meals.
There are a variety of new recipes with flavorful ingredients for you to discover towards a healthier you.
With planning and creativity, you can create delicious meals that nourish your body and promote optimal cardiovascular health!
Embark on your health journey today with Island Hospital’s team of clinical dietitians. We provide consultation and treatment services catered to your unique health requirements.
Schedule a consultation with us today to explore the possibilities for a healthier heart diet.
Feel free to contact us should any queries arise. Our team is always available to address your questions and provide expert guidance.
FAQ
1. What is the most heart-healthy diet?
There isn’t one single “best” heart-healthy diet, but there are two well-regarded options that are backed by strong scientific evidence which are:
- DASH Diet (Dietary Approaches to Stop Hypertension)
This diet emphasises fruits, vegetables, whole grains, and low-fat dairy products with moderate amounts of lean protein and healthy fats while limiting saturated fat, red meat, sweets, and sugary drinks.
- The DASH diet is designed to help lower blood pressure, a significant risk factor for heart disease.
- Mediterranean Diet
This diet focuses on the traditional eating patterns of countries bordering the Mediterranean Sea.
- It incorporates plenty of fruits, vegetables, whole grains, legumes (beans, lentils), healthy fats like olive oil, as well as fish and poultry in moderation.
- The Mediterranean diet offers a well-rounded approach to heart health by promoting healthy cholesterol levels, blood pressure regulation, and overall cardiovascular well-being.
2. What are other ways to make your heart strong?
You can incorporate healthy habits alongside a heart-healthy diet by adopting a holistic approach to optimising your cardiovascular health and living a long, healthy life.
Visit this section to find out how.
3. What are the signs of a weak heart?
It’s important to understand that a weak heart doesn’t always present with apparent symptoms.
However, early detection is crucial; the signs often manifest during physical exertion.
Here are some possible signs of a weak heart to be aware of:
- Chest pain or tightness
- Decreased exercise tolerance
- Fatigue or weakness
- Rapid heart palpitations
- Shortness of breath
- Swelling in the legs or ankles
However, it’s important to note that other health conditions can also cause these symptoms.
If you experience any of these signs, especially if they’re new or worsening, it’s crucial to consult a doctor for a proper diagnosis.
4. How to check if your heart is ok?
The signs mentioned previously can indicate heart problems. If you’re experiencing any of these new or worsening symptoms, it is crucial to consult a doctor.
By visiting your doctor for regular checkups, they can perform tests to check your heart’s condition like:
- Blood pressure measurement
- Blood tests
- Electrocardiogram (ECG)
- Stress test
5. What heart-friendly foods can I order when I go out to eat?
- Opt for lean protein and veggie-centric dishes
- Prioritise vegetables on your plate.
- Avoid tempting toppings like crumbled bacon or cheese that add saturated fat and sodium.
- Instead of butter, ask for soft margarine or olive oil for a touch of flavour without the saturated fat.
- Select dishes prepared using heart-healthy methods like steaming, broiling, baking, roasting, or stir-frying.
6. Can I use salt substitutes on the cardiac diet?
Before incorporating salt substitutes into your diet, consulting your doctor is crucial as these products often contain significant amounts of potassium, which may not be suitable for everyone.
References
[1] Di Cesare M, Perel P, Taylor S, et al. The Heart of the World. Glob Heart. 2024;19(1):11. Published 2024 Jan 25. doi:10.5334/gh.1288
[2] Aune D, Keum N, Giovannucci E, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016;353:i2716. Published 2016 Jun 14. doi:10.1136/bmj.i2716
[3] Bilal RM, Liu C, Zhao H, et al. Olive Oil: Nutritional Applications, Beneficial Health Aspects and its Prospective Application in Poultry Production. Front Pharmacol. 2021;12:723040. Published 2021 Aug 25. doi:10.3389/fphar.2021.723040
[4] Aune D, Giovannucci E, Boffetta P, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol. 2017;46(3):1029-1056. doi:10.1093/ije/dyw319
[5] Critselis E, Tsiampalis T, Damigou E, et al. High fish intake rich in n-3 polyunsaturated fatty acids reduces cardiovascular disease incidence in healthy adults: The ATTICA cohort study (2002-2022). Front Physiol. 2023;14:1158140. Published 2023 Mar 28. doi:10.3389/fphys.2023.1158140
[6] Tang GY, Meng X, Li Y, Zhao CN, Liu Q, Li HB. Effects of Vegetables on Cardiovascular Diseases and Related Mechanisms. Nutrients. 2017;9(8):857. Published 2017 Aug 10. doi:10.3390/nu9080857
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