How to Support Your Heart Health Through Diet
Since February has come and gone, we want to take another moment to reflect on American Heart Month, a time to focus and educate on cardiovascular health.
At OnePeak Medical, we understand that the world of nutrition can be confusing — new trends and diets are emerging regularly and with all the noise out there, it can be hard to decipher the research-based recommendations from the more fad-based ones. Let’s take a step back and answer one of the most common questions our nutrition team receives: “How can I support my heart health through diet?”
Heart Healthy Fats
Incorporating healthy fats into your diet is essential for heart health. Healthy fats can help improve cholesterol levels, reduce inflammation, and support overall cardiovascular health. And let’s be honest, fat often makes things taste better!
Here are some examples of healthy fats to include in your diet:
Monounsaturated Fats: These fats are found in olive oil, avocados, nuts (such as almonds, cashews, and peanuts), and seeds (like pumpkin seeds and sesame seeds). They can help lower bad cholesterol levels (LDL) and reduce the risk of heart disease.
Polyunsaturated Fats: Omega-3 and Omega-6 fatty acids are polyunsaturated fats that are crucial for heart health. Sources of omega-3 fatty acids include fatty fish like salmon, mackerel, trout, and sardines, as well as flaxseeds, chia seeds, and walnuts. Omega-6 fatty acids are found in oils like soybean oil, corn oil, and sunflower oil.
Fatty Fish: Incorporating fatty fish into your diet two to three times a week can provide a good source of omega-3 fatty acids, which have been linked to a reduced risk of heart disease. • Nuts and Seeds: Almonds, walnuts, flaxseeds, chia seeds, and hemp seeds are all excellent sources of healthy fats, fiber, and antioxidants.
Avocado: Avocados are rich in monounsaturated fats, fiber, and potassium, which can help support heart health by reducing bad cholesterol levels and lowering blood pressure. And don’t forget about avocado oil – while mild in taste, avocado oil has the highest smoke point of all cooking oils making it one of the best choices for high-heat cooking.
Fiber
Fiber intake plays a crucial role in heart health and overall well-being. Consuming an adequate amount of dietary fiber (25-30 grams per day) is associated with several benefits for cardiovascular health.
Lower LDL Cholesterol: focusing on soluble fiber, found in foods like oats, beans, lentils, fruits, and vegetables, can help lower LDL cholesterol levels. High LDL cholesterol is a risk factor for heart disease, so reducing it can lower the risk of heart problems.
Lower Blood Pressure: Fiber-rich foods, especially those high in soluble fiber, can help lower blood pressure, which is another important factor in maintaining heart health.
Reduced Inflammation: Fiber has been shown to reduce inflammation in the body, which is associated with a lower risk of heart disease and other chronic conditions.
Weight Management: High-fiber foods tend to be more filling and can help with weight management by promoting satiety (fullness) and reducing overall caloric intake. Maintaining a healthy weight is important for heart health.
Insulin Sensitivity: Fiber can help improve insulin sensitivity, which is beneficial for managing blood sugar levels and reducing the risk of type 2 diabetes. Diabetes is a risk factor for heart disease.
What about alcohol?
The relationship between alcohol consumption and heart health is complex and can vary based on individual factors such as age, gender, overall health status, and the amount and frequency of alcohol consumed.
Moderation: Moderate alcohol consumption has been associated with potential cardiovascular benefits, particularly in reducing the risk of coronary artery disease. Moderate alcohol intake is generally defined as up to one drink per day for women and up to two drinks per day for men.
Cholesterol: Some studies suggest that moderate alcohol consumption, particularly red wine, may increase levels of high-density lipoprotein (HDL) cholesterol, often referred to as “good” cholesterol, which can have a protective effect on the heart.
According to the American Heart Association, “HDL carries LDL (bad) cholesterol away from the arteries and back to the liver, where the LDL is broken down and passed from the body”. Think of it as HDL being your soldiers, and the Low-density lipoprotein (LDL) is like the enemy. We want a good number of strong soldiers on our side, this will help them to force the enemy, LDL, back to our liver where it can be excreted out of our body.
Anti-inflammatory Effects: Components found in alcoholic beverages, such as polyphenols in red wine, have been shown to have antioxidant and anti-inflammatory properties, which may help protect against cardiovascular disease.
Calories and Weight Gain: Alcoholic beverages are often high in calories and can contribute to weight gain if consumed in excess. Obesity is a risk factor for heart disease, so it’s important to consider the calorie content of alcoholic drinks and their potential impact on weight management.
Risks of Excessive Drinking: Excessive alcohol consumption can have detrimental effects on heart health and overall well-being. Heavy drinking can increase the risk of heart failure, cardiomyopathy (disease of the heart muscle), irregular heart rhythms, and other cardiovascular complications.
Non-Alcoholic Alternatives: For those who choose not to consume alcohol or wish to minimize their intake, there are many non-alcoholic alternatives available, such as sparkling water with fruit, herbal teas, and mocktails.
While moderate alcohol consumption may have potential cardiovascular benefits for some individuals, it’s essential to consider individual health factors and to consume alcohol in moderation. For those with certain medical conditions, such as liver disease, alcohol use disorder, or a history of alcohol-related problems, it may be advisable to avoid alcohol altogether.
Conclusion
Consult with a OnePeak Medical healthcare provider for personalized guidance on alcohol consumption and its potential impact on heart health. If you would like to learn more about a heart-friendly diet for your individual needs, schedule an appointment with one of our Nutrition and Fitness Advisers today! Your heart works tirelessly for you every single day so take some time and show your heart some love.