Eat Your Way to a Healthier Heart

Knowing what to eat, instead of what not to eat, can benefit heart health too!

By: Dave Kraybill, Executive Director, Pottstown Area Health & Wellness Foundation

We all know what foods put your heart at risk because it has been drilled into us over and over again. The list of foods to stay away from includes anything fried, regular mayonnaise or sour cream, fatty meats, whole-milk products, salted snacks, butter, shortening and egg yolks. But did you know that there are foods you should eat because they promote a healthier heart? Sorry, deep-fried Twinkies didn’t make the list, but dark chocolate, in moderation, did.

The problem with fatty foods is that they can lead to a build-up of fat deposits in your arteries, which can lead to blockages in the blood flow to your heart, which can cause a heart attack. This is why it is important to have a diet that includes low-fat milk products and lean meats along with fresh fruits and vegetables, whole grains, soybeans, legumes and fish. These foods provide powerful antioxidants and vitamins that contribute to the prevention of heart disease and can also lower your cholesterol and triglyceride levels, thus helping to maintain a healthy heart or even prevent a heart attack.

Does this mean you have to stop eating all fats cold turkey? Of course not, you need fat in your diet – the “good” kind (monounsaturated and polyunsaturated), but you can take small steps to incorporate a heart-healthier diet into your life. Start with just that, cold turkey, a delicious lean meat that is a great choice over pastrami or corned beef. Put it on a multi-grain roll instead of a white roll and presto -- you’ll have a tasty lunch with much less fat. Some other small, but meaningful ways to incorporate healthier eating into your life are:

- using olive or canola oil to cook. These plant oils are the good fats and contain heart-healthy monounsaturated fat, which can reduce blood cholesterol.
- using heart-smart bread spread instead of butter or margarine. These spreads contain plant sterols or stanols, which help reduce LDL cholesterol levels (the bad cholesterol).
- eating fish twice a week especially cold-water salmon, albacore tuna, mackerel and herring. All of these are rich sources of omega-3 fatty acids. These acids help reduce the rate of plaque buildup, decrease triglycerides and reduce blood pressure.
- choosing dark green leafy vegetables such as spinach. These contain vitamins C and K, and folate, which may lower your risk for heart disease.
- choosing beans and other legumes. They are high in protein and a good source of fiber.
- eating more fruits especially blueberries, blackberries and strawberries. They contain antioxidants, fiber and vitamins.
- eating more vegetables and whole grains.
- tasting dark chocolate to satisfy your sweet tooth. A little piece, when allowed to melt slowly in your mouth, will provide a heavy dose of the flavonoids that may help fend off heart disease. You can also find flavonoids in onions, grapes, red wine and tea.

This seems like a lot, but it’s not. It is all about making the right choices. Choose less fat, less sodium, fewer calories (watch your portions), and eat more fiber. Read your food labels carefully and look for the words “total fat,” “saturated fat,” “cholesterol,” and “sodium.” Look at the daily percentage value listed next to each word. If it is 5% or less for fat, saturated fat, cholesterol and sodium, the food is considered low in these nutrients.

Along with eating properly, there are other things that you can do to affect your heart in a positive way.
- Exercise and get your heart pumping, this helps your body use oxygen better and makes your heart stronger. According to the latest joint American Heart Association/American College of Sports Medicine guidelines on physical activity, all healthy adults ages 18-65 should be getting at least 30 minutes of moderate intensity activity five days of the week.
- Watch your weight. If you are overweight losing 5 to 10 percent of your weight can make a difference.
- If you smoke, quit. Nicotine causes blood vessels to narrow making it hard for blood to reach your heart.
- Make sure your blood pressure is in the optimal range or under control. According to the American Heart Association, a normal blood pressure is less than120/80; systolic readings of 120 to 139 and diastolic readings of 80 to 89 are considered “prehypertensive;” and a systolic pressure of 140 or greater, or a diastolic pressure of 90 and above is considered hypertension or high blood pressure.

About the Foundation
The Pottstown Area Health & Wellness Foundation’s mission is to enhance the health and wellness of area residents, providing education, funding and programs that motivate people to adopt healthy lifestyles.
Commit to Mission: Good Nutrition
In support of the Pottstown Area Health & Wellness Foundation’s goal to promote healthy living and healthy lifestyles, the Foundation sponsors the Mission Good Nutrition program, which airs every Thursday at 7:00 p.m. on PCTV Channel 28. Tune in and discover nutritional ideas you can use immediately and benefit from every day. Mission: Good Nutrition is an entertaining educational show designed to motivate, encourage and empower individuals to continue developing healthier dietary habits. Go to “Mission: Good Nutrition” at www.pottstownfoundation.org for recipes featured on the program, video clips, fitness tips and quizzes. The February episode demystifies what is meant by good and bad cholesterol, elaborates on good and bad fats and gives you some super heart-healthy dinner recipes.