When it comes to our diets, many people are willing to sacrifice their favorite foods to lose a few pounds. However, fewer may consider adjusting their diets for better overall health. By simply incorporating more heart-healthy foods into your diet, you can make a big difference in your well-being and long-term health. Here, the cardiologists at Richmond University Medical Center will discuss some foods that are good for your heart and why they are so important.
What Are Heart-Healthy Foods?
Changing to a heart-healthy diet means recognizing that some foods are better than others when it comes to maintaining a healthy heart. By adjusting our diets around these foods, we can help improve our cardiovascular health.
Heart-healthy eating means you will want to make fruits and vegetables a bigger part of your diet. You will also want to choose whole grains over refined grains, cut down on added sugars and salt, and limit your alcohol intake. Proteins from lean meats, seafood, and plants are also recommended. This kind of diet also helps you maintain a healthy weight by balancing your calorie intake from food with the calories burned during exercise.
A Heart-Healthy Foods List
To eat healthily, you will need to stock up on some healthy foods. There is a wide selection of heart-healthy options to choose from, including:
Fruits and Vegetables
While most fruits and vegetables are a good option, certain ones are better for those looking to improve their heart health. These include fresh fruits like apples, mangoes, oranges, bananas, guava, and papaya as well as canned, frozen, or dried fruit that does not have any added sugars. Fresh vegetables like edamame, carrots, tomatoes, spinach, cabbage, and kale are always a good option, along with frozen veggies that do not contain added sauces or butter and low-sodium canned veggies.
Proteins
Proteins are designed to help you grow strong and provide energy. However, lean proteins like chicken or turkey breast without the skin, pork shoulder, beef sirloin, fish, and shellfish are great for the heart. You can also choose lean ground chicken, lean ground turkey or beef (at least 93% lean), black beans, chickpeas, eggs, tofu, or unsalted nuts.
Whole Grains
Some may think that grains are bad for dieting, but 100% whole grain products are a good way to keep your heart healthy. Look for 100% whole-grain bread and bagels, whole-wheat pasta, brown or wild rice, quinoa, and couscous. You can even opt for whole-grain cereal to get your morning started right.
Dairy
Low-fat or fat-free dairy offerings allow you to enjoy milk, plain yogurt, cheese, and cottage cheese without risking negative impacts on your heart health.
Healthy Fats and Oils
Saturated fats are something you will want to avoid if you are concerned about your heart health. Instead, opt for healthy unsaturated fats like those found in oil-based salad dressings like Italian or balsamic vinaigrette or light or low-fat mayonnaise. Choose vegetable oil over butter when cooking but stay away from palm or coconut oils when possible.
Why Are Heart-Healthy Foods So Important?
Making the switch to heart-healthy foods helps reduce the risk of heart disease. Heart disease is the leading cause of death in the United States, with one person passing from cardiovascular disease every 33 seconds. Heart-healthy dieting can have a bigger impact on your health than you might realize. Some other aspects of your health these foods can help with are:
- Blood pressure
- Cholesterol
- Inflammation
- Triglycerides
Turn to Our Cardiologists
Another great way to keep tabs on your heart health is to look toward the reputation of knowledgeable cardiologists, like those at Richmond University Medical Center. Our cardiologists have the expertise necessary to ensure patients get the care they deserve. They provide a wide range of care services to help patients navigate cardiovascular concerns and other aspects of their health.
Our cardiovascular team consists of physicians, nurses, and technicians who are passionate about what they do so you can trust you are in good hands. We even provide cardiac emergency services, such as heart attacks, and so we will be ready when you need us.
Call Us Today
If you are interested in learning more about heart-healthy foods or want to have a cardiovascular screening performed, look to the team at Richmond University Medical Center, serving Staten Island, New York. We have plenty of inpatient and outpatient services available and have state-of-the-art equipment and technologies at our disposal. Our cardiovascular program has earned three consecutive “High Performing Hospital” awards from US News and World Report As well as multiple awards from the American Heart Association. If you want to schedule an appointment or have any questions, contact us today.
