Nourish with NorthBay Dietitians

Nourish is a blog written each week by NorthBay Healthcare dietitians. It focuses on health and nutrition with educational information, tips and advice as well as an occasional recipe.

What Should You Eat For Heart Health?

September 19, 2018
 

By Ximena Hurtado
Registered Dietetic Technician

When it comes to heart healthy dietary recommendations we are generally told of things we should not be eating. Whether that is salty chips, red meat, egg yolks, French fries etc. If we are trying to live a heart healthy lifestyle, then what should be incorporating into our diets?

We can avoid the sodium, saturated fats and high cholesterol foods and still realize that our heart still needs a little extra support, and fortunately foods that contain omega-3s and high amounts of fiber can help with that! Plus, let us not forget our beloved cardiovascular exercise.

Consuming omega-3s aid in preventing heart disease. There are three types of omega-3s, there is alaphalinolenic acid (ALA), eicosapantaenoic acid (EPA), and docosahexaenoic acid (DHA). Foods that contain ALA's are going to be plant based options like unsalted nuts and seeds, olive oil and avocado. Although consuming plant based omega-3s are beneficial, consuming EPA and DHA omega-3s have a greater impact in helping prevent heart disease. Fish options high in EPA and DHA are going to contain a high amount of polyunsaturated fats that are good for cardiovascular health. Good selections include tuna, salmon, mackerel, trout, herring and sardines. Keep in mind that fish can be cooked in any way except frying it. According to HealthDay reporter Amy Norton, consuming fish just twice a week can help reduce the risk of a heart attack, stroke and/or heart failure.

Additional to consuming omega-3s, according to the Academy of Nutrition and Dietetics it is important to consume at least 25-30 mg of fiber a day. An adequate intake of fiber helps aid in lowering ones "bad cholesterol" or Low Density Lipoproteins (LDL). Reducing ones cholesterol levels can lower ones risk of heart disease. Unfortunately, that seems merely impossible for a lot of us… but the reality is it is actually not that difficult. Fresh veggies and fruits, whole grain products and legumes can help in reaching your daily goal of fiber consumption. Good sources include bran cereals, black and kidney beans, blackberries and raspberries and cooked spinach.

Moreover, incorporating a healthy exercise regimen can help increase cardiovascular health. Studies show that a minimum of 150 minutes a week of active exercise decreases ones risk of cardiovascular disease and stroke.

So to those out there reading this who struggle with their fiber and omega-3 intake, maybe consider having this as a snack/meal next time. Simple, yet heart healthy:

  • 1 Container of (150 g) Oikos Triple Zero Vanilla Yogurt, 6 g fiber
  • ½ Cup of Blueberries, 4 g fiber
  • ½ Cup Raspberries, 4 g fiber
  • 1 oz. of Almonds, 3.5 g fiber

Mix them all together and now you are over half way of your fiber consumption for the day!

The author is a registered dietetic technician who specializes in cardiovascular health and education.

Tags: Nourish

Comments

 
 

Post A Comment

 

Subscribe to Nourish

Get the latest Nourish in your inbox