The Mediterranean Diet is a lifestyle that has shown great results for people wanting to improve cardiovascular health. Keep reading to learn more about it and what to eat for a healthy heart!
Best Heart-Healthy Foods
Whole Grains
White bread and pasta, as well as most cakes, pies, biscuits, crackers, and snacks, don’t have the nutrients your body needs to function properly. These simple carbs create energy highs and lows rather than consistent levels. Whole grains are a much healthier swap not just for cardiac support but for overall health and wellness. We recommend adding items made with whole-wheat, barley, or buckwheat flour, whole-grain bread, brown rice, whole-grain pasta, and steel-cut or regular oats to your diet for a healthy heart.
Fruits & Veggies
Want to know what to eat for a healthy heart? Your veggies! Especially the dark, leafy green ones. Berries, especially blueberries and raspberries, are high in antioxidants that aid in heart health. Fruits and vegetables can also be good sources of fiber, which will help you feel fuller longer, help with digestion, and curb unhealthy cravings.
Lean Protein
Seafood and poultry are fantastic for heart health, so aim to eat more of those foods rather than red meats. Low-day dairy, such as cottage cheese, is another great source of lean protein!
Healthy Fats & Omega-3s
Nuts, seeds, and avocados are some of the best foods to eat that are full of healthy fats. Choosing proteins such as fatty fish (mackerel, tuna, salmon, etc.) is another heart-healthy choice, as they contain fatty acids called Omega-3s, which play a significant role in cardiovascular function. Many people don’t get enough Omega-3s from diet alone, especially if you don’t eat a lot of fish, so taking an Omega-3 supplement daily could be a good idea!
Foods to Avoid
Saturated Fats
Instead of butter, use canola or better yet, olive oil to cook with instead. Things like bacon fat, gravy, cream sauces, and other condiments are also high in saturated fats, so avoid those whenever possible.
Added Sugars
Sneaky sugars can be found in nearly every processed snack or beverage– especially juice, soda, energy drinks, coffee, tea, and more. Also, watch for canned fruit, yogurt, and even some snacks branded as healthier alternatives.
Sodium
Canned vegetables and condiments are two big culprits when it comes to high sodium content. Be wary when reading food labels, and try to pick low-sodium options if they’re available.
Refined Carbohydrates
Chips, crackers, cereals, and other snacks may satisfy your initial craving, but these foods have no nutritional value and will only leave you wanting more. Eating whole grains will not just help you stay fuller longer but also improve energy levels throughout the day.
Alcohol
Remember to consume alcohol in moderation if you do drink. That means 1 drink daily for women and 2 drinks for men. When it comes to a heart-healthy diet, it’s important that you enjoy what you eat and drink, as well as give yourself treats from time to time. But overall, everything in moderation is key.
Cardiovascular Support Supplements
In addition to your diet, heart health supplements could also be something to consider adding to your daily routine. For example, CoQ10 Omega is a potent blend of EPA and DHA Omega-3 fatty acids, along with the coenzyme Q10 for maintaining heart function and protecting it from oxidative stress.
Now that you know what to eat for a healthy heart, you are on your way to improving cardiovascular health and living a healthier lifestyle! Are you interested in more health and wellness tips? Keep up with our functional medicine blog for more information about our clinic, services, and other helpful health tips.
