Diet is key to heart health
It's never too late or too early to make nutritional changes to improve cardiovascular health.
People of every age can improve their heart health with the right mix of diet and exercise. And the good news is, it's never too late or too early to make a positive difference. If you have made a decision to focus on your heart health, there’s no time like the present to get started.
Heart health and age
“Even after a heart disease diagnosis, you can still make changes that have a really positive impact on how you're feeling,” said Penn Medicine's Maureen Boccella, MS, RD, CDECES, LDN, a registered dietitian at Chester County Hospital. “You’re also never too young to start thinking about your heart health. We see plaque formation even in adolescents and kids, depending on their diet and their weight status.”
If younger people need inspiration to eat heart-healthy, just take a look at the data.
“American Heart Association research shows that young adults who eat five or more servings of fruits and vegetables a day may be up to 26 percent less likely to develop calcified coronary artery plaque, or clogged arteries, 20 years later,” said Mrinalini Meesala, MD, a cardiologist with The Heart Group of Penn Medicine Lancaster General Health. “Plaque build-up can cause arteries to narrow and block blood flow, or break off and travel to other parts of the body, which is a common cause of heart attack or stroke.”
What makes up a heart-healthy diet?
In general, to maintain a heart-healthy diet, it’s important to prioritize fruits, vegetables, whole grains, and healthy sources of protein.
“Healthy sources of protein include plant-based foods, nuts, legumes, fish and seafood, low-fat or nonfat dairy, lean poultry and meat...consumed with less frequency. While it’s not necessary to completely eliminate animal protein in order to eat heart-healthy, cutting back on meat can help reduce your risk for heart disease,” said Boccella.
“You may not have to drastically change what you are eating, and you may be surprised how many foods you eat that are already good for your heart!”
And when it comes to snacks, whether you prefer sweet or savory, there are some great heart-healthy options. On the sweet side, consider apples and bananas, low-fat dairy yogurt, and sweet potato chips. Walnuts and almonds, sunflower seeds, and low-fat dairy cheese are delicious savory choices.
Easy ways to add fruits and vegetables to your diet
“It's a great idea to keep fruits and vegetables on hand and within easy reach so when you and your family members are hungry, everyone will be less tempted to grab a high calorie and less nutritious snack such as chips, crackers and cheese,” advised Meesala. Here are a few suggestions on how to incorporate fruits and vegetables into your daily diet:
- Add fruit, fresh, frozen, canned or dried, to your cereal and yogurt.
- Top your toast with peanut butter and sliced bananas.
- Add vegetables (tomatoes, onions, red or green peppers, mushrooms) to your omelet.
- Eat a variety of fruit, such as an apple, pear, orange, plum, or raisins, or raw vegetables, such as carrots, celery and broccoli for a mid-morning, afternoon or evening snack.
- Choose a large salad rather than a sandwich for lunch.
- Make fruits and vegetables about half of your lunch or dinner plate. Serve two vegetables with dinner and eat fruit for dessert.
Watch the salt and sugar
A heart-healthy diet is also one that is low in added sugar and sodium (salt).
“Too much salt can lead to high blood pressure, which increases your risk for heart disease, as well as stroke and kidney disease,” said Meesala.
Most salt comes from packaged or prepared foods. In fact, the simplest way to approach heart-healthy eating is to steer away from processed foods and create most of your meals around whole foods.
Dietitians say you don't have to be perfect
When you’re starting your heart-health journey, it might feel uncomfortable. If you’ve never tried avocado toast before, you might be hesitant. When you’re changing things up in your diet, you may feel outside of your comfort zone.
Boccella pointed out that dietitians can be great partners in helping you reach your heart-health goals, and focus on positive changes, not guilt around food.
“The real big take-home piece I want everyone to remember is you do not have to be perfect,” she explained. “You can still have fun with food, savor your birthday cake, or enjoy a special meal with friends and family. We’re just trying to get people to eat a little bit better and think differently every day.”
Boccella encourages people to learn more about their heart health by turning to reliable sources. “Not all health advice on the internet is scientifically true—in fact, so much of it isn’t” she stressed. Here are a few sites she recommends: