Heart Healers

 Heart Series: 2 - Heart Healers

Foods and Practices for a Healthy Heart

As we dive into the world of heart health, certain foods or practices keep our hearts healthy. Our hearts work tirelessly to keep us going, so it’s only fair we give them some love back. From delicious foods to simple lifestyle changes, there are multiple options at hand. We must be mindful of what we eat and combine them with our diet. Let's explore how to keep our hearts happy and healthy.

Heart-Healthy Foods

1. Fruits and Veggies

Fruits and veggies are colourful powerhouses packed with vitamins, minerals, and antioxidants. You just need to aim for a variety of colours to maximize nutrients. Some heart-loving options that can be your heart healers include:

• Berries:

When it comes to foods that both taste great and are great for your heart, the berries are unbeatable. Berries of all kinds are rich in antioxidants, the substances found in certain foods that help fight cell damage. Blueberries and strawberries are rich in antioxidants that can lower blood pressure and reduce inflammation.

• Leafy Greens:

They're high in vitamin K, a fat-soluble vitamin vital for cardiovascular health since it helps protect arteries and promotes healthy blood clotting, Spinach and kale are high in vitamins and fibre, which can help lower cholesterol levels.

• Citrus Fruits:

Regular intake of citrus fruits and juices, such as 100 % orange juice, as part of a healthy diet, may help support healthy cholesterol levels and healthy blood vessels, lower blood pressure and reduce the risk of heart disease and stroke. Oranges and grapefruits provide vitamin C and can help reduce cholesterol.

• Apple

Whole apples can help reduce heart disease and high blood pressure. One reason is they are soluble fibre, which is associated with lowering the chance of heart disease. Another is it has polyphenols, which are associated with reducing blood pressure.

• Banana

Potassium in bananas is good for your heart health and blood pressure. A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium.

2. Whole Grains

Whole grains are high in fibre, which can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Fiber can also help you feel full for longer, which can aid in weight management. In fact whole grains are unrefined and close to how they are found in nature such as oats, barley and brown rice. They contain a wide range of nutrients including fibre, vitamins, minerals and antioxidants, which are good for our hearts . Say goodbye to refined grains and hello to whole grains! These foods are high in fibre, which helps maintain healthy blood pressure and cholesterol levels.

• Oats:

Oats are soluble fibre and function as a prebiotic and support the health of gut bacteria. Oats contain antioxidants and essential nutrients that bolster the well-being of the heart. So, are oats good for heart patients? The answer is a resounding Yes!. Start your day with a bowl of oatmeal, which is full of beta-glucan, a type of soluble fibre that helps lower cholesterol.

• Quinoa:

Quinoa is a heart-healthy food that can help with cholesterol, blood sugar, and weight management. It’s high-fibre, which can help lower cholesterol levels by binding to bad cholesterol in the small intestine and reducing its absorption into the bloodstream.

Quinoa can be good for your heart because it contains nutrients that support heart health, including, magnesium that helps maintain a healthy blood pressure and antioxidants that prevent cell damage, which can reduce the risk of heart disease. Quinoa is also gluten-free, making it a good option for people with celiac disease or who follow a gluten-free diet. 

3. Healthy Fats

Not all fats are created equal! Focus on healthy fats that can actually benefit your heart.

• Avocados:

Avocados are good for heart health because they contain monounsaturated fats and other nutrients that can help lower cholesterol and reduce the risk of cardiovascular disease: Loaded with monounsaturated fats and potassium, avocados can help reduce bad cholesterol levels.

• Nuts and Seeds:  

Eating nuts and seeds regularly can help reduce the risk of heart disease. Some nuts and seeds that are especially good for your heart. Eating around 15g of nuts and seeds per day decreases the risk of heart disease by around 20% compared with no or low nut and seed intakes. This can be achieved by eating 3-4 small handfuls of nuts and seeds each week.  Almonds, walnuts, and flaxseeds are great sources of omega-3 fatty acids, which can decrease inflammation and improve heart health.

• Olive Oil:

Olive oil is a healthy fat that can be good for your heart health when consumed as part of a balanced diet. It contains monounsaturated fatty acids (MUFAs), which can help lower "bad" cholesterol (LDL) and increase "good" cholesterol (HDL). Olive oil also contains antioxidants and anti-inflammatory compounds that may help reduce plaque buildup in your arteries Replace butter with extra virgin olive oil for cooking. It’s rich in antioxidants and healthy fats.

4. Lean Proteins

Protein is crucial for heart health but opt for lean sources to keep saturated fat in check.

• Fish:

Fatty fish is also a good source of omega-3 fatty acids, which are good for your heart. Regularly eating fish and seafood is consistently associated with a lower risk for cardiovascular disease. Fatty fish like salmon and mackerel are high in omega-3 fatty acids,

• Legumes: 
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• Beans and lentils are fantastic plant-based protein sources that are high in fibre and can help lower cholesterol. A staple of a heart-healthy diet, beans are rich in fibre, vitamins, and minerals, and low in saturated fat. 

Others

·        Dark chocolate

Dark chocolate is rich in disease-fighting antioxidants. Studies show it can help reduce blood pressure and lower the risk of heart disease. Studies show that dark chocolate — when it is not loaded with sugar and saturated fat — is indeed a heart-healthy chocolate treat.

·        Garlic

Garlic and garlic supplements may have positive effects on heart health by preventing cell damage, regulating cholesterol and lowering blood pressure. Research shows that garlic supplements may also reduce plaque build-up in the arteries.

·   Low-fat dairy

Reduced-fat milk, yoghurt and cheese are better options for people with heart disease or high cholesterol as they help make small improvements. Butter, cream and ice cream are not part of a heart-healthy diet. Unflavoured milk, yoghurt and cheese are 'neutral' for heart health.

 Lifestyle Practices for Heart Health

1. Regular Exercise

Get your heart pumping! Regular physical activity can lower blood pressure and cholesterol levels. Find what you love and what works for you, whether it's dancing, biking, or hiking. Aim for at least 150 minutes of moderate exercise per week. Physical activity helps you maintain a healthy weight and makes it easier to do daily tasks, such as climbing stairs and shopping.

Physically active adults are at lower risk for depression and declines in cognitive functions like thinking, learning, and judgment skills as they get older. Physically active children and teens may have fewer symptoms of depression than their peers.

 

2. Mindfulness and Stress Reduction

Chronic stress can take a toll on your heart. Incorporating mindfulness practices can help:

• Meditation: Just a few minutes a day can help calm your mind and lower stress levels.
• Yoga: This mind-body practice not only improves flexibility but also helps reduce stress and lower blood pressure.

3. Sleep Hygiene

Never underestimate the power of a good night's sleep! Poor sleep can contribute to heart disease. Aim for 7-9 hours per night and try to establish a calming bedtime routine.

Keeping your heart healthy doesn’t have to be complicated. By incorporating these delicious foods and simple practices into your daily life, you can show your heart some serious love. What are your favourite heart-healthy tips? Share them in the comments, and let’s keep the conversation going!