With cardiovascular issues being one of the leading causes of mortality worldwide, there's no doubt that heart health should be at the forefront of our focus when it comes to our health. The good news is that through a natural approach that emphasizes a heart-healthy diet, you can learn how to reduce your risk of heart related issues while fueling your whole body with supportive nutrients.
Heart health refers to the optimal functioning of the heart and the circulatory system. It involves maintaining healthy blood vessels, proper blood flow, and the effective pumping of blood throughout the body. Supporting a healthy heart reduces the risk of developing life-threatening cardiovascular issues.
Conditions or habits that make a person more likely to develop health issues are called risk factors. While some cannot be changed like age or gender, the good news is that many can be modified or improved as they are directly liked to diet and lifestyle behaviors. When it comes to heart health, the most common risk factors include:
Family history of heart disease (genetics) may also increase an individual's risk but taking a proactive approach to supportive strategies including a heart-healthy diet has become a foundation for prevention.
The link between dietary intake and cardiovascular health is evolving, with diet and lifestyle factors being the primary focus to manage cardio metabolic risk. That's why taking a look at the foods you eat, is the best place to start. A heart-healthy nutrition plan is rich in nutrients that support cardiovascular function including:
There are three leading diets known for their heart protective benefits including the Mediterranean diet, the DASH diet and plant-based diets. With thousands of diets to choose from, prioritizing anti-inflammatory foods that are high in antioxidants and low glycemic (sugar) will provide a solid foundation for any diet you choose including:
Oily fish: Including wild salmon, mackerel and sardines are rich in anti-inflammatory omega-3 healthy fats
Whole grains: Quinoa, rolled oats and brown rice are rich sources of soluble fiber
Berries: Packed with antioxidants, fiber and phytonutrients including wild blueberries, strawberries, and raspberries
Dark leafy greens: Spinach, kale and swiss chard contains essential minerals like magnesium and potassium that help maintain healthy blood pressure
Avocados: A rich source of healthy monounsaturated fats, potassium, and fiber
Nuts: Almonds, walnuts, and other nuts are rich sources of healthy fats, fiber and antioxidants
Flaxseeds: Rich in omega-3 fats and fiber
Extra Virgin Olive Oil: Rich source of monounsaturated fats and antioxidants
Legumes: Including chickpeas, lentils, and beans are rich in fiber and plant protein which help regulate blood sugar
Green Tea: Contains EGCG a powerful antioxidant beneficial for heart health
By incorporating a variety of whole foods and addressing key lifestyle factors, the risk cardiovascular issues can be significantly reduced and will go a long way to support your overall heart health and long-term wellbeing.
If you are looking to improve your nutrition plan but unsure where to start? Listen to this podcast where Dr. Cabral outlines the Foundation for All Diets to create a rock-solid eating plan to achieve long-lasting results.
