Heart-Healthy Cooking & Eating

By Jacqueline A. Eubany, MD, FACC FHRS

Heart-healthy eating is very important in improving your heart health. Recent studies have shown up to a 30% reduction in risk of developing heart disease in people who follow these eating habits. It is not about being on a diet, but more about picking the healthier food options that are better for your cardiovascular system. The more practice you have picking healthier choices, the more comfortable you get doing so, to the point where it becomes a normal habit.

Eating a heart-healthy diet can lower your total cholesterol as well as lower your bad cholesterol (LDL cholesterol) and increase your good cholesterol (HDL). It also lowers your blood pressure and keeps your weight under control. 2. Increase your plant proteins like beans.

3. Eat whole grains like quinoa and brown rice, and avoid refined carbs like white rice, white bread, and white pasta.

4. Diets that are low in sodium (or salt). You want to avoid processed foods that have a high salt content. Kick up the flavor of your meals by using salt substitutes and spices, and limit your daily salt intake to 1 teaspoon a day.

5. Drink alcohol in moderation, which for women is one 5-oz glass of wine a day with a meal.

6. Choosing healthier fats like olive oil and/or canola oil. Adding avocado to a salad or meal is great too!

1. Several servings of fruits and vegetables a day, favoring the fruits and vegetables that have a high micro-nutrient content. These tend to be the darker green, deep orange vegetables like collard greens, spinach, carrots, and bell peppers.

7. Make animal protein a side dish. Two servings of fish a week is good, and if you are allergic to fish, you can take omega-3 fatty acid supplements.

8. Drink 8 glasses of water per day.

In conclusion, eating a heart-healthy diet is extremely important for your cardiovascular health. It can reduce your risk of developing heart disease by up to 30%. This, plus increasing your physical activity level can further decrease your risk. Until next time, Bon Appetite!