What does a heart-healthy diet look like? Such a diet includes foods from various food groups, including fruits, vegetables, whole grains, low-fat dairy, lean protein, nuts, legumes and vegetable-based oils. A heart healthy diet does not include foods that are low in nutrients and high in calories, like cakes and doughnuts, as well as foods that are high in saturated fat, trans fat and sodium. The more natural the foods on your plate, the better.
The food you eat should increase your HDL and reduce your LDL cholesterol low-density lipoprotein (LDL) cholesterol is considered "bad cholesterol" because high LDL levels can lead to greater risk for heart disease, hypertension and stroke. The best way to lower your LDL levels is to avoid foods high in saturated fat.
On the other hand, foods with high levels of HDL cholesterol, or high-density lipoprotein, are healthy. HDL cholesterol helps remove LDL cholesterol from your blood, reducing your risk for heart disease and other heart conditions.The best way to increase your HDL levels is to increase your consumption of foods containing unsaturated fats, as well as whole grains, legumes, and plant-based foods.
It is likely not a surprise to know that vegetables are healthy for you. But which ones can help enhance your heart health the best? Here are a few:
● Broccoli - Broccoli ranks among the healthiest vegetables you can eat because it reduces LDL and has plenty of vitamins, as well as lots of iron and antioxidants, which can also lower your risk of cancer.
● Kale - Referred to often as "the Queen of Greens," this leafy green is packed full of vitamins and minerals, including vitamins A, C and K. It is also high in fiber, iron and antioxidants and helps reduce LDL cholesterol.
● Spinach - This leafy green helps clear your arteries of LDL cholesterol, which can prevent heart attacks, but it also prevents age-related macular degeneration, which means you get to keep your sight longer too.
● Radishes - Radishes add extra flavor to any salad and their shallow root structure means they grow well virtually anywhere, if you wish to grow them yourself! Radishes are a great source of anthocyanins, which help reduce LDL. They also protect veins and arteries against inflammation and hardening.
● Brussels Sprouts - Brussels sprouts are nutritionally dense, they aid in body detoxification, and they reduce LDL cholesterol.
Many of the above you can easily grow in your own garden year-round. The shorter the trip between where these veggies grow to your plate, the more nutritional value these vegetables provide. Even if you can’t start your own garden, try to select local or in-season produce.
Have questions about heart-healthy foods specifically for your condition? Schedule an appointment with our nutritionist!