In the quest for a long and healthy life, focusing on heart-healthy foods is paramount, whether you have a history of heart disease, a family predisposition, or simply a desire to prioritize your cardiovascular well-being. According to the CDC, cardiovascular disease stands as the leading cause of death in the United States. However, the American Heart Association underscores the pivotal role of a healthy diet in managing heart health.
For an uncomplicated approach to heart health, The Healthy @Reader’s Digest turned to Dr. Long Cao, MD, FACC, a board-certified cardiologist practicing at Memorial Hermann in Houston, TX, for insights into the heart-healthy foods he includes in his daily diet, as well as those he consistently avoids.
Heart-Healthy Foods to Embrace:
- Fresh Greens and Veggies: Dr. Cao prioritizes a diverse range of fresh greens and vegetables such as avocado, kale, cucumber, and spinach. These vegetables are rich in dietary fiber, aiding in gut cleansing and cholesterol reduction. Moreover, they are abundant in antioxidants that combat inflammation and may even offer protection against cancer.
- Berries and Apples: Dr. Cao favors berries and apples due to their slow-releasing, healthy sugars, which can help regulate appetite. Additionally, these fruits contain polyphenols, providing protection against cardiovascular disease, certain cancers, diabetes, and neurodegenerative diseases, according to the Kendall Reagan Nutrition Center at Colorado State University.
- Fatty Fish: Incorporating healthy fats from fish can lower triglyceride levels, thereby reducing the risk of heart disease. Dr. Cao recommends fish as a heart-healthy protein source.
- Chickpeas: Dr. Cao highlights chickpeas for their protein content and heart-healthy attributes. These legumes are cholesterol-free, low in sodium, and contain polyunsaturated fats, which support healthy cholesterol levels. To maximize their benefits, Dr. Cao suggests roasting them without additives or salt.
Foods to Steer Clear of:
With nearly two decades of experience in cardiovascular medicine, Dr. Cao cautions against certain foods:
- Frozen, Canned, or Processed Foods: While convenient, these options are typically laden with salt and preservatives. Regular consumption can elevate blood pressure, induce inflammation, and contribute to weight gain.
- Sugary, Canned Drinks: Dr. Cao advises against sugary beverages like soda or beer due to their high sodium and processed sugar content, along with chemical preservatives. These factors can lead to weight gain, increased blood pressure, and inflammation.
- Pickled Foods and Jerky: High sodium levels in pickled foods and jerky can raise blood pressure. Additionally, processed meats like jerky, preserved through smoking, salting, or both, have been associated with an increased risk of cancer.
Prioritizing heart-healthy foods and avoiding those that pose risks can play a pivotal role in maintaining cardiovascular health. Dr. Cao’s insights offer valuable guidance for anyone seeking to prioritize their heart’s well-being through dietary choices.
