Happy Heart Month! February brings us more than Valentine’s Day, chocolate truffles, candy hearts, wine and gourmet dinners. It’s also a reminder to take care of our tickers. So while you’re enjoying some of these heart-felt gifts, make heart-friendly foods a priority – this month and every month because heart disease is the number one killer of both men and women in the U.S.
If you know me, you know that chocolate is among my favorite four foods, so I will not give it up. Fortunately, it can be heart-healthy. And if you’ve ever been one of my patients, you know that I discourage banning whatever is your favorite food – even if it’s something as unhealthful as ramen noodles or toaster pastries. Foods like that can be on your occasional list. So just what should be on your often list? Here’s a small list of heart-healthy foods that I hope you’ll eat often.
Fish. Fatty fish like salmon, lake or rainbow trout, herring, anchovies, sardines, albacore tuna and tuna steaks are jammed-packed with heart-shielding omega-3 fatty acids. The American Heart Association advises Americans to eat fish at least twice weekly.
Barley. Like oats, barley contains beta-glucan, a fiber that acts like a sponge, sopping up cholesterol from your digestive tract and preventing it from entering into your bloodstream. This same fiber may help people with diabetes control blood glucose too. Cook up a barley pilaf in place of rice pilaf, and make your favorite pasta salad recipe with barley instead of pasta.
Beans. Rich in fiber, potassium, magnesium, folate and several phytochemicals (beneficial plant compounds), beans are linked to lower blood pressure and reduced risk of heart disease. Eating at least four servings of beans per week lowers the risk of coronary heart disease 22 percent, according to research in the U.S. Consuming beans daily also appears to protect heart attack survivors from suffering a subsequent nonfatal heart attack. Add drained and rinsed canned beans to any favorite soup or on top of a green salad.
Nuts. Nuts give us healthy fats, protein, fiber, minerals and antioxidant vitamins. Eating nuts at least four times a week may lower your risk of developing heart disease by 37 percent. Walnuts pack a healthy dose of omega-3 fatty acids. Nuts are a lot more than snacks by the handful. Sprinkle some over salads, vegetables and rice. Spread peanut butter and other nut butters on whole grain bread or crackers or dab some on banana or tart apple slices.
Berries. The blues and reds of berries indicate the fruits’ rich anthocyanin content. That’s good news to your heart because anthocyanins have been found to be helpful in controlling inflammation associated with heart disease. Add berries to smoothies and to hot and cold cereals.
Dark Chocolate. Isn’t it wonderful to have an excuse to eat this sweet treat! Many dark chocolates, but not all, are brimming with a group of phytochemicals called flavanols, which give chocolate its wonder-food status. Dark chocolate is credited with improving blood pressure and blood flow to the brain and heart and making blood less likely to form dangerous clots. Generally, the higher the percentage of cocoa, the greater the amount of flavanols. Simply choose a high-quality plain dark chocolate and keep your serving to an ounce or less.
Tea. Research suggests that drinking tea is associated with a reduced risk of heart attack, lowering of high blood pressure and improved cholesterol levels. Tea provides phytochemical disease fighters, especially flavonoids. Here’s the clincher: bottled tea has little, if any, flavonoids. Brew your tea in hot water. If you prefer iced tea, brew it extra strong and keep it for just a day or so.
Your total diet matters! A heart-healthy diet is rich in fruits and vegetables and low in fatty meats, fast food and highly processed foods. Enjoy simple home-prepared meals. Keep your portions to the amount of food needed to control your weight. And, of course, enjoy daily exercise.
Happy, healthy heart month to you!