Diet and heart health go hand-in-hand, and the American Heart Association (AHA) notes that a healthy diet and lifestyle are the best weapons to fight cardiovascular diseases, which kill more people across the globe each year than any other disease, according to the World Health Organization.
A degree in nutrition science is not necessary for individuals to create heart-healthy diets for themselves and their families. In fact, familiar calls to ‘eat your fruits and vegetables’ many adults remember from childhood lessons or nights around the family dinner table still hold true today. A diet rich in fruits and vegetables is a hallmark of a healthy lifestyle, and supplementing such a diet with other heart-healthy foods is a great way to reduce one’s risk for cardiovascular disease.
Fruits and vegetables
The U.S. Department of Health and Human Services (DHHS) notes fruits and vegetables are healthy, whether they are fresh, frozen, canned or dried. The AHA advises eating fruits and vegetables with every meal and snack, which may require a little creativity as you sneak them into favorite dishes. For example, the AHA suggests replacing half the ground meat in recipes for burgers, meatloaf or meatballs with cooked chopped mushrooms. The mushrooms can be finely chopped with a knife or food processor, then sautéed in some olive oil until soft. They can then be mixed in with the lean meat, and the meal can be cooked as normal. At breakfast, add fruit to a bowl of cereal to make for a more flavorful morning meal.
When purchasing dairy products, the DHHS recommends sticking to fat-free or low-fat options. Replace whole milk with fat-free or 1 percent milk and buy only fat-free or low-fat cheese. When snacking, reach for fat-free or low-fat plain yogurt or cottage cheese. You can even add fruit or vegetables to these snacks to make snack time even more heart-healthy.
Healthy proteins are another way people can promote heart health in their daily diets. When choosing proteins at the grocery store, the AHA recommends chicken and fish over red meats. Red meats, which include beef and lamb, have more saturated fat than chicken and fish. Saturated fats increase blood cholesterol levels and can worsen heart disease, while unsaturated fats in fish like salmon can actually reduce risk for cardiovascular issues like heart failure and ischemic stroke. When preparing poultry, remove the skin, as most of the saturated fat in poultry is found just beneath the skin.
When buying grains, the DHHS recommends reading the ingredients list on the package before purchasing. Make sure whole wheat or another whole grain is the first item listed in the ingredients list, and choose only those products that say 100 percentå whole grain. Instead of preparing white rice as a side dish, serve brown or wild rice, quinoa or oats.
– Courtesy of Metro Creative