Last Updated on October 31, 2022 by admindiet
Heart disease is the leading cause of death in America. While it’s important to be aware of your risk factors and keep an eye on your cholesterol levels, there are some things you can do right now to lower the risk of heart disease. One of those things is increasing your consumption of fruits and vegetables. There are so many reasons why eating more fruits and veggies is good for your heart, from lowering cholesterol to preventing blood clots.
Right here on Foodkeg, you are privy to a litany of relevant information on what drinks are good for your heart, food for heart attack patients, heart healthy foods for seniors, and so much more. Take out time to visit our catalog for more information on similar topics.
Fruits That Are Good For Heart
There’s no better time than fall to get your fill of produce that’s rich in both jewel tones and heart-healthy nutrients. Heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention. Research has shown that one of the most effective ways to avoid devastating heart disease may be to eat a plant-based diet. A study published in August 2019 in the Journal of the American Heart Association found that people who adhered most closely to a plant-based diet were 19 percent less likely to die of heart disease.
“Not only are plants packed with vitamins and minerals, they also have nutrients like phytochemicals that have anti-inflammatory and cholesterol-blocking properties,” says Mary Finckenor, RD, of the Atlantic Health System in Morristown, New Jersey.
Here are 10 seasonal favorites your heart will love.
Brussels Sprouts Are High in Fiber and Contain Antioxidants
Brussels sprouts are high in antioxidants — ranked just after spinach and kale — namely glucosinolate, which the body turns into isothiocyanates during digestion. Antioxidants may have health-protecting benefits that can help lower inflammation in the body, says Michael S. Fenster, MD, a cardiologist and professional chef in Tampa, Florida. “The modern Western diet creates chronic inflammation in the body, which is at the root of many diseases, including heart disease,” Finckenor adds. This is because many Americans eat too much saturated fat and refined sugar.
Brussels sprouts are also a good source of fiber, with about 3 grams (g) per cup, and an equal amount of protein, according to the U.S. National Library of Medicine. According to the Mayo Clinic, fiber-rich foods can help control blood sugar and weight, both of which lower heart disease risk. Soluble fiber can also help lower cholesterol, a key heart disease risk factor.
Enjoy Brussels sprouts raw, shaved in salads, or roasted.
Winter Squash Is High in Antioxidants
Antioxidants called carotenoids give red, orange, and yellow produce its signature hue. Beta-carotene, alpha-carotene, lutein, and zeaxanthin are all included in this group of compounds. A meta-analysis published in June 2019 in the journal Antioxidants concluded that these compounds may help fight oxidative stress, which has been tied to inflammation and chronic disease.
A half cup of winter squash also contains 110 percent of your daily vitamin A. According to the Mayo Clinic, vitamin A has antioxidant properties that protect against heart disease.
For best results, roast or grill squash with olive oil or make roasted butternut squash soup.
Broccoli Is a Great Source of Fiber
Broccoli keeps growing well into the first part of fall, even in Northern states. This staple is actually a type of cabbage and is a great way to add roughage to your diet. One cup of broccoli contains 10 percent of your daily dose of dietary fiber and 3 g of protein, according to the U.S. Department of Agriculture. Eating a high-fiber diet keeps you fuller longer, which may help prevent obesity, heart disease, and diabetes, according to the Mayo Clinic.
Aside from the tried and true roasting, sautéing, or grilling methods for cooking broccoli, try using grated broccoli and it’s cousin, cauliflower, as a grain substitute. Here are seven broccoli-based recipes to try if you get stuck.
Get Beta-Carotene and Antioxidants From Sweet Potatoes
Like squash, sweet potatoes are loaded with beta-carotene, so you’ll get heart-healthy anti-inflammatory benefits when eating them, as well as potassium — almost 10 percent of your daily dose in one medium-sized sweet potato. These spuds also have sporamins, powerful antioxidants unique to this vegetable. And they’re packed with fiber, giving you almost 4 g, or 16 percent of your daily value, in a medium-sized potato with the skin, Dr. Fenster says. Bonus? You can have your sweets and eat them, too, even if you have type 2 diabetes. Sweet potatoes have a low glycemic index, meaning a diet high in sweet potatoes doesn’t raise blood sugar even in people with diabetes, Fenster adds.
For best results, bake them with chili powder and olive oil, or roast and drizzle with a small amount of maple syrup, a natural sweetener that also has plant-based compounds that act as antioxidants, says Fenster.
Get Potassium From Pomegranates
Some research points to pomegranates, which are often touted as a superfood, as heart-friendly, thanks to a micronutrient called ellagic acid. “Those compounds may help block the buildup of cholesterol in the arteries,” Finckenor says. Whole pomegranates are a good source of potassium, too, which is helpful for controlling high blood pressure. It’s important to note that some cholesterol medications may interact with pomegranate or its juice, according to the American Heart Association. Your doctor can let you know for sure.
You can drink pomegranate juice, but Finckenor says it’s better to eat the fruit itself to get the most fiber. Try using the seeds in oatmeal, yogurt, cereal, salad, or even guacamole. To get to the seeds, cut off the top and bottom of the fruit, and quarter the remainder. Soak the quarters in water until the seeds separate from the membrane, then drain and dry the seeds — like this.
Cauliflower Is Surprisingly High in Vitamin C
If citrus is the first thing that comes to mind when you think of vitamin C, you’re not alone. But there are plenty of fall veggies that pack in the immune-boosting vitamin, including cauliflower. According to the Food and Drug Administration, about one-sixth of a medium-sized head of cauliflower contains all the vitamin C you need in a day.
To get the most out of this vegetable, roast it, or turn it into soup by simmering in water with garlic and salt until tender, then pureeing the mixture.
Green Beans Are a Heart-Health Staple
Beans and legumes are one of the main foods recommended for a healthy heart diet. They are rich in fiber, vitamins, and minerals without saturated fat. If you can swing it, opt for fresh beans instead of canned, which can be high in salt. Green beans are also a good source of fiber, with 9 g per cup, according to the Mayo Clinic, and they contain B vitamins like B6, which is associated with better heart health.
When cooking green beans, resist drowning them in a can of creamy soup and instead steam or roast your beans. You can also experiment with different flavor profiles by seasoning with spices like curry or Ethiopian berbere.
Nitrates in Beets Lower Blood Pressure
Beets are widely recognized as a natural source of nitrates, which the body converts into nitrites to keep your arteries healthy, Finckenor says. Some studies have shown that beet juice can help manage high blood pressure. Don’t be alarmed if your urine turns pink or stools turn red after eating beets, though. Called beeturia, the condition affects 10 to 14 percent of the population after eating beets, Finckenor says. While it’s usually nothing to worry about, beeturia can be worse in people with an iron deficiency.
When cooking beets, consider roasting them as a side dish, tossing some in salads, or steaming beets and sprinkling with olive oil, salt, and pepper.
Apples Can Help Fight Cholesterol
“An apple a day may really keep the cardiologist away,” Fenster says, citing the fruit’s high content of heart-healthy compounds like pectin, a type of fiber, and quercetin, an antioxidant, particularly in the fruit’s peel. Apples have also been shown to improve and regulate blood sugar, and if you’re eating the whole fruit, apple puree may improve blood lipid profiles. Apples are also high in cholesterol-lowering soluble fiber, according to the Mayo Clinic.
If you’re tired of eating raw apples, try sautéing them with onions, lemon juice, and spices like rosemary or basil to use as a topping for any protein. Or bake them either whole or sliced.
Pears Are Packed With Fiber
Pears stand out for their fiber content, with about 6 g of fiber in one medium-sized pear. Research has found that people who eat more fruits and vegetables overall have lower rates of cardiovascular disease, Finckenor says. A study published in August 2017 in The Lancet, which evaluated nutritional intake from 135,335 people living in a variety of communities all over the world from 2003 to 2013, found that those who ate at least three servings a day of fruits, vegetables, and legumes had a 22 percent lower risk of premature death from all causes compared with those who ate less than 1 serving per day. The takeaway is that eating more fruits, vegetables, and legumes will help promote heart health because of fiber’s beneficial influence on controlling your blood pressure and cholesterol levels.
To retain all the fiber when eating pears, leave the skins on and eat them as is. You can also poach or bake them.
What Drinks Are Good For Your Heart
Key takeaways
- Water is the drink of choice for heart health. If you’re thirsty, drink water.
- When the weather is warm or we’re exercising, our bodies need more water than usual.
- Unflavoured milk, tea and coffee can be enjoyed in moderation.
- Try to limit sugary drinks such as soft drink, cordial, fruit drinks, sports drinks and energy drinks.
- The less alcohol you drink the lower your risk of harm from alcohol. Healthy men and women should drink no more than 10 standard drinks per week and no more than four standard drinks on any one day.
- For some people, not drinking alcohol at all is the safest option.
When it comes to heart-healthy drinks, there’s none better than water. Our bodies need it. In fact, we’re mostly made up of water, including our major organs, such as the heart. Most of the chemical reactions that happen in our cells need water, and it helps our blood carry nutrients around the body. That’s why it’s important to drink water every day. Plain tap water is the best choice. It’s cheap, quenches your thirst and has no kilojoules. You can also enjoy sparkling water with fruit for some variety, or in place of less healthy drinks (like alcohol or soft drinks).
Heart-healthy drinks (other than water)
If you are looking for a heart-healthy drink other than water (either for flavour or for enjoyment), you can opt for the following drinks:
- Sparkling water (try adding chopped fruit or herbs; for example, fresh mint).
- Unflavoured milk.
- Plant-based milks with added calcium, like soy, almond, oat, rice milk.
- Tea.
- Coffee.
- Small glass (125ml) of 100% fruit or vegetable juice.
Unflavoured milk
Unflavoured dairy milk can be part of a heart-healthy eating pattern. Most people can have regular or reduced-fat varieties.
Reduced-fat milk is a better option for people with heart disease or high cholesterol.
Unflavoured milk is ‘neutral’ for heart health, meaning it doesn’t increase or decrease the risk of heart disease.
Milk is also a good source of protein and calcium.
Dairy milk is also a good source of protein and calcium.
Plant-based milks
Choosing dairy milk is a personal decision. Some people can’t have dairy foods or drinks because of allergies or intolerances. Some people choose not to for individual or health reasons.
Eating dairy foods isn’t essential to maintain a heart-healthy diet, but without them, it’s important to eat other foods rich in calcium.
Plant-based milks come from various sources including legumes (or pulses), tree nuts, seeds and cereals. Examples of plant-based milks include:
- soy milk
- almond milk
- rice milk
- oat milk.
These milks vary in terms of how nutritious they are, which depends on:
- the main ingredient used to make the milk (for example, oats)
- added ingredients (for example, sugar)
- added nutrients (also known as ‘fortification’, for example, added calcium).
Opting for plant-based milks instead of dairy milk isn’t always a healthier swap.
If you choose to drink plant-based milks, it’s important to check the nutrition information panel. Choose one fortified with calcium and with no added sugar.
Tea
Tea can be included in a heart-healthy eating pattern. Remember:
- Be mindful of what you drink with your tea; keep added sugar to a minimum.
- Caffeine is present in tea. Green tea is significantly lower in caffeine than black tea.
Coffee
Coffee can also be included in a heart-healthy eating pattern but consider what you have with your coffee. It’s best not to add sugar, cream, ice-cream or syrups.
Remember that large milky coffees or iced coffees can increase the kilojoule (energy) content of the drink and often contain more than one shot of coffee.
Like tea, caffeine is present in coffee. People react to caffeine in different ways. Caffeine sensitivity depends on how often a person consumes caffeine. There is also emerging evidence that our genes may play a role in our body’s response to caffeine, and even how much we can consume before feeling unwell e.g. anxious or causing heart palpitations.
Guidance for daily tea/coffee intake in adults:
- up to four espresso shots (or four coffee pods) or
- up to five cups of instant coffee or
- up to seven cups of tea a day
Try to limit your total caffeine intake to no more than 400mg per day. A cup of instant coffee has about 80mg while a single shot of espresso has about 100mg. A cup of tea has about 50mg caffeine.
If you drink both tea and coffee, adjust your caffeine intake accordingly. Pregnant and lactating women should limit intakes to no more than half the recommendations for healthy adults. Every person responds to caffeine differently so always consult your doctor or dietitian for individualised advice.
Fruit or vegetable juice
While it’s better to eat fruit and vegetables whole, an occasional small glass (125ml or about ½ cup) of 100 per cent fruit or vegetable juice is reasonable.
Try adding sparkling or tap water to extend the fruit juice further.
Fruit drink is different to 100 per cent fruit juice and contains added sugars such as reconstituted fruit juice or purees, sugar and fruit juice concentrates. Fruit drink is not recommended as part of a heart-healthy eating pattern.
Unhealthy drinks
Sugary drinks
Sugary drinks include soft drinks, cordials, fruit drinks, sports drinks, energy drinks and iced teas. These drinks are also known as ‘sugar sweetened beverages’.
Sugary drinks are high in kilojoules (energy) and offer little or no nutritional value. Sugary drinks aren’t recommended as part of heart-healthy eating pattern.
What about alternative sweeteners?
Alternative sweeteners include things like stevia or aspartame. These are designed to make drinks taste sweet without the added kilojoules. There is very little evidence for their long-term health effects. It’s also not clear if alternative sweeteners improve people’s diets or have any health benefits. As more research is needed to understand their place in a heart-healthy eating pattern we currently do not recommend them.
Ways to cut down on sugary drinks:
- Buy a reusable water bottle, so you can take your own tap water everywhere you go
- Keep water in the fridge, so you can have cold water to drink whenever you’re thirsty
- Add chopped fresh fruit or vegetables to cold tap or sparkling water for a refreshing drink. Try adding berries, mint, lemon or cucumber.
What about kombucha?
Kombucha is a type of fermented tea drink. It has recently increased in popularity as part of the health and wellness trend and is widely available.
Kombucha products vary depending on the:
- microorganisms present
- fermentation time
- type and quantity of tea and sugar used.
The evidence of health benefits associated with kombucha is limited. While it can be a lower sugar and kilojoule alternative to sugary drinks, some commercial products contain alternative sweeteners to enhance the sweet taste.
Alcohol
The risk of developing some heart conditions increases the more alcohol you drink.
We don’t recommend drinking alcohol for heart health. Alcohol isn’t a part of a heart-healthy eating pattern.
If you don’t drink alcohol, don’t start.
If you do drink, aim to bring your intake in line with our recommendations:
- Healthy men and women should drink no more than 10 standard drinks per week and no more than four standard drinks on any one day.
- The less you choose to drink, the lower your risk of harm from alcohol.
- Children and young people under 18 years of age should not drink alcohol.
- To reduce the risk of harm to their unborn child, women who are pregnant or planning a pregnancy should not drink alcohol. For women who are breastfeeding, not drinking alcohol is safest for their baby.
- For people with cardiovascular disease or risk factors, the evidence is not strong enough to recommend a safe amount of alcohol.
- For some people, the safest option is to not drink alcohol at all. Speak to your doctor for advice.