Eating healthy can be confusing, so its pretty common to wonder what a heart- healthy diet really is.
But its a really important topic to explore.
And what you eat plays a part in determining the amount of build-up or clarity in those vessels.
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Theres a lot to unpack with the connection between eating and your heart health, though.
Heres what you’re gonna wanna know.
A heart-healthy diet doesnt have to be a really restrictivediet.
You dont need to avoid all fat.
Keeping your heart healthy doesnt mean automatically cutting out fat.
Your body uses fat for energy, nutrient absorption, and organ protection.
Instead, think aboutemphasizing certain sources of fats over others.
Dietary Guidelinesstill recommend that less than 10% of your daily calories come from saturated fats.
(The evidence is pretty clear on trans fats, thoughminimize them as much as possible.
Rich sources of monounsaturated fats include avocado, olives, and avocado and olive oilagain, hello Mediterranean diet.
Eat fish at least twice a week, theAHAsays.
Generally, its best to get your omega-3s from natural food sources rather than supplements.
We never know how the supplements are absorbed, says Dr. Hong.
Eat more fiber-rich foods.
For one, fiber can reduce cholesterol, which can keep your arteries clearer, says Dr. Hong.
(Diabetes is also a risk factor for issues like heart attacks as well.)
Then theres the fact that naturally fiber-rich foods, like whole grains, are packed with additional helpful nutrients.
Try the pseudo whole grains amaranth, chia seeds, and quinoa.
Add quinoa to your salad or chia seeds to your yogurt or overnight oats, she recommends.
Watch your sodium intake.
Sodium is an essential mineral that helps control your bodys fluid balance.
It honestly helps a lot of food taste really great, too.
To reduce blood pressure, the AHA recommends eating no more than 2,300 mg of sodium per day.
Canned foods, preserved foods, and restaurant meals can be particularly high in sodium, Dr. Hong says.
So can processed meats like hot dogs, salami, sausage, and ham.
In fact, the top source of sodium and saturated fat in the American diet issandwiches.
The average American consumes far less than the recommended amount of 4,700 mg per day.
Fill your plate with color.
Variety is the key.
Youre going to be getting hundreds of polyphenols, and getting all the other nutrients as well.
Aim for at least four to six servings of fruits and vegetables per day, says Dr. Hong.
(Servings also depend on factors like your activity levelcheck outMyPlate.govfor more info.)
Mix it up so that you could take in a broad spectrum of nutrients at most meals.
I like to see on your plate at least three or four different colors, says Dr. Hong.
Added sugarsrefers to sugars or syrups added during processing, not to the natural sugars in fruits or dairy.
Added sugars contribute to a lot of excess calories, says Dr. Hong.
Lets say you drink four sodas a week.
You could try reducing it down to two, and then later one, he says.
Watch your alcohol intake.
A lot of folks really underestimatehow much alcohol theyre drinking, says Dr. Hong.
Dietary Guidelinesconsider that moderate consumption.
More than that, and youre drinking a lot of excess sugar.
I remind patients: Guess what alcohol gets broken down to?
Sugar, says Dr. Hong.
Plus, its easy to snack extra when youre drinking.
Whats more, research suggests excess drinking can affect your heart in other ways besides weight gain.
Its more about making small changesand following them consistentlythat can add up to a big difference for your heart.
