World Heart Day: Promoting a Heart Healthy Lifestyle

Happy World Heart Day! As a global celebration in hopes to bring the number of cardiovascular disease cases down, we celebrate World Heart Day. Cardiovascular disease is a condition affecting the heart or blood vessels. This can include heart attack, stroke, and heart failure. Cardiovascular disease is the world’s number one killer- affecting more than 20.5 million individuals per year. Healthy lifestyle changes, such as what food or drinks we consume, how we manage stress, and our exercise habits, can significantly decrease risk for heart disease. Follow along for more tips on heart healthy foods, foods to stay away from, healthy exercise habits, and more!

What Does a Heart Healthy Diet Look Like?

A diet that promotes good heart health can be one of the most effective ways to reduce risk of various heart diseases such as heart attack and stroke. Healthy dietary patterns can increase your overall cardiovascular health as well as decrease risk for other aspects of health such as blood pressure, cholesterol, and inflammation. “Heart healthy” eating focuses on reducing trans and saturated fats, minimizing processed foods, and focusing on consuming fruits and vegetables, whole grains, minimally processed proteins, and dairy, as well as focusing on fiber and healthy fats.

The Mediterranean style diet has been shown to promote heart healthy benefits such as lowering blood pressure and triglycerides, which are both risk factors to cardiovascular disease. The Mediterranean style diet is based on anti-inflammatory properties such as high protein, low fat dairy, fruits and vegetables, whole grains, beans and legumes, fish, poultry, nuts and seeds, limiting sugary beverages, processed meats and cheeses, and highly processed carbohydrates. In addition to a heart healthy dietary pattern, there are specific “heart healthy” foods you can add to your diet!

Heart Healthy Foods to Include in Your Daily Diet

Healthy Fats:

–          Olive oil

–          Avocado

–          Chia seeds

–          Flax seeds

–          Salmon

–          Nuts

High Fiber Foods:

–          Raspberries

–          Blackberries

–          Beans

–          Lentils

–          Sunflower seeds

–          Chickpeas

–          Apples

Whole Grains:

–          Oats

–          Whole grain bread, pastas

–          Brown rice

–          Quinoa

–          Whole grain tortillas, wraps

Low-Fat Dairy Foods:

–          1% milk

–          Nut milks

–          Fat or reduced fat yogurt, cheese, cottage cheese

Protein Foods:

–          Edamame

–          Fish

–          Chicken and poultry- skinless

–          Lean ground beef, turkey

–          Pork tenderloin

Fruits and Vegetables:

–          Berries

–          Bananas

–          Oranges 

–          Pears

–          Peaches

–          Melon

–          Leafy greens

–          Broccoli

–          Cauliflower

–          Brussels sprouts

–          Carrots

–          Peppers

–          Squash

–          Cucumber

–          Tomatoes

–          Beets

Foods to Avoid for Better Heart Health:

–          High fat dairy

–          Fatty meats

–          Processed meats (sausage, ham, pepperoni, deli meat, canned meat, spam)

–          Processed foods (foods in packages)

–          Added sugar food and beverages

–          Alcohol

–          Fried foods

Healthy Exercise

Healthy exercise habits can drastically decrease risk for heart disease. The American Heart Association recommends at least 150 minutes per week of moderate intensity activity or 75 minutes of vigorous activity- or a combination of both! Bonus: Take your activity outdoors- get fresh air and sunshine as well as the benefits of the exercise itself! This helps the heart to function more efficiently and move blood throughout the body. A more efficient heart= a healthier heart!

How Stress Management Affects Heart Health

High stress levels for prolonged periods of time can increase risk for high blood cholesterol, triglycerides, blood sugar, blood pressure and inflammation, which are risk factors for cardiovascular disease. Implementing stress management practices such as journaling, getting outside for walks, reading and spending time with loved ones can decrease stress levels.

A Healthy Heart is Built on Healthy Habits

Implementing heart healthy foods, avoiding fatty and fried foods as well as alcohol and high sugar foods and beverages can reduce risk for developing heart disease. In addition to a healthy diet, healthy exercise habits and stress management practices are also vital to an overall healthy lifestyle and promote heart health. World Heart Day is a chance to remind us that there are preventable factors to manage our heart health and beat cardiovascular disease! For specific questions, concerns, or desire for nutrition guidance in your heart health journey don’t hesitate to contact our Registered Dietitians!

References

1. About. World Heart Day. July 12, 2024. Accessed September 9, 2024. https://world-heart-federation.org/world-heart-day/about-whd/

2. Restivo J. Heart-healthy foods: What to eat and what to avoid. Harvard Health. November 9, 2023. Accessed September 9, 2024. https://www.health.harvard.edu/heart-health/heart-healthy-foods-what-to-eat-and-what-to-avoid.

3. NIH-supported Dash Diet Tops Rankings for “heart-healthy” and “Healthy eating.” National Heart Lung and Blood Institute. Accessed September 9, 2024. https://www.nhlbi.nih.gov/news/2021/nih-supported-dash-diet-tops-rankings-heart-healthy-and-healthy-eating.

4. Fitness basics. www.heart.org. August 7, 2024. Accessed September 9, 2024. https://www.heart.org/en/healthy-living/fitness/fitness-basics.

5. Benefits. National Heart Lung and Blood Institute. Accessed September 9, 2024. https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits#:~:text=cholesterol%2C%20and%20smoking.-,Physical%20activity%20reduces%20heart%20attack%20risk,people%20who%20have%20heart%20disease.

6. Stress can increase your risk for heart disease. University of Rochester Medical Center. Accessed September 9, 2024. https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2171.