Heart healthy food3/16/2023 Creating an environment that facilitates, rather than impedes, adherence to heart-healthy dietary patterns among all individuals is a public health imperative.ĭietary patterns encompass the balance, variety, and combination of foods and beverages habitually consumed. Challenges that impede adherence to heart-healthy dietary patterns include targeted marketing of unhealthy foods, neighborhood segregation, food and nutrition insecurity, and structural racism. Evidence-based dietary pattern guidance to promote cardiometabolic health includes the following: (1) adjust energy intake and expenditure to achieve and maintain a healthy body weight (2) eat plenty and a variety of fruits and vegetables (3) choose whole grain foods and products (4) choose healthy sources of protein (mostly plants regular intake of fish and seafood low-fat or fat-free dairy products and if meat or poultry is desired, choose lean cuts and unprocessed forms) (5) use liquid plant oils rather than tropical oils and partially hydrogenated fats (6) choose minimally processed foods instead of ultra-processed foods (7) minimize the intake of beverages and foods with added sugars (8) choose and prepare foods with little or no salt (9) if you do not drink alcohol, do not start if you choose to drink alcohol, limit intake and (10) adhere to this guidance regardless of where food is prepared or consumed. This scientific statement emphasizes the importance of dietary patterns beyond individual foods or nutrients, underscores the critical role of nutrition early in life, presents elements of heart-healthy dietary patterns, and highlights structural challenges that impede adherence to heart-healthy dietary patterns. Poor diet quality is strongly associated with elevated risk of cardiovascular disease morbidity and mortality. Customer Service and Ordering Information.Stroke: Vascular and Interventional Neurology.Journal of the American Heart Association (JAHA).Circ: Cardiovascular Quality & Outcomes.Arteriosclerosis, Thrombosis, and Vascular Biology (ATVB).The higher the percentage of cocoa the better! (The fiber and protein increase with higher cocoa and the sugar decreases). Dark chocolate is good for your heart health.Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber.Broccoli and asparagus are filled with mighty nutrients such as vitamins C and E, potassium, folate, calcium and fiber. Use these sandwiches and salads instead of lettuce. Popeye was right ― spinach packs a punch! So does kale, Swiss chard, collard/mustard greens and bok choy. Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers, tomatoes and acorn squash are packed with carotenoids, fiber and vitamins to help your heart.Add edamame beans or marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner. A 4-ounce glass of red wine (up to two for men and one for women per day) can help improve good (HDL) cholesterol levels.Dried beans and lentils ― such as garbanzo, pinto, kidney or black beans, are high in fiber, B-vitamins, minerals and other good stuff. Oats are the comfort-food nutrient powerhouse. Try toasting oats to top yogurt, salads or to add into a trail mix if you are not a fan of them cooked.Chia seeds also provide omega 3, fiber and protein and can be eaten whole. Take them in ground or milled form to reap the greatest benefit. Flaxseeds contain omega-3 fatty acids, fiber and phytoestogens to boost heart health. Try blueberries, strawberries, blackberries or raspberries in cereal or yogurt. Berries are chock full of heart-healthy phytonutrients and soluble fiber.A handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.Eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.Advertising Policy 12 foods that are good for your heart
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