By Chrissy Barth
www.NutritionLifestyleEducation.com
It’s American Heart Month and by now most of us know that heart disease is the leading cause of death for women in the U.S., causing 1 in every 4 female deaths. But did you know that it doesn’t often come with a warning sign, not even a small one? It’s true. Nearly two-thirds of women who die suddenly of coronary heart disease have no previous symptoms.
The good news is that experts agree there are several steps women can take to protect against heart disease, diet being high on that list. As a nutrition expert, a heart-healthy diet doesn’t have to be painful or flavorless! Here is a list of my heart-healthy tips:
Tip 1: Choose foods that lower your cholesterol
Oranges: Incorporate citrus fruits into your daily eating plan as they contain pectin, a soluble fiber, that binds to cholesterol and carries it out of your body before it can be absorbed into your bloodstream. Oranges contain 2 to 3 grams of soluble fiber per serving among many other nutrients, including vitamin C, folate and potassium.
Oats and Oatmeal are rich in soluble fiber. Make sure half of your grains are whole grain. Start the day off with a serving or two of oatmeal at breakfast.
Beans and Lentils are rich in fiber, including soluble fiber. They also make for a great protein swap for animal protein as they contain zero saturated fat. Beans can easily be incorporated at each meal from a bean burrito at breakfast to lentil soup at lunch and a bean side dish for dinner in place of potatoes, pasta, and rice.
Fish such as salmon, canned tuna, cod, sardines, herring, and trout are rich in omega-3 fatty acids. Omega-3s are an essential fat that raises our healthy HDL cholesterol and lowers our LDL cholesterol. Beyond heart health, hundreds of peer-reviewed studies reinforce the health benefits of eating fish – from improving cognitive function to protecting our sight. Current guidelines recommend eating at least two to three meals (four ounces each) a week of a variety of fish. The average American currently eats less than half of the weekly recommendation, meaning that Americans need to at least double the amount of fish they eat weekly. This is particularly important for pregnant women, as avoiding or limiting fish during pregnancy can be harmful to babies’ brain development.
Pistachios are a great source of phytosterols, the natural plant compounds that block absorption of dietary cholesterol. They also contain monounsaturated fat, fiber, and antioxidants. Aim for a small handful a day.
Olive oil spray, a monounsaturated fat, helps you reach and maintain a healthy weight while improving your overall cholesterol profile.
Dark Chocolate: Choose dark chocolate rather than milk or white chocolate. Finnish researchers found that consuming 2.5 ounces of dark chocolate each day boosts levels of HDL by between 11 and 14 percent.
Tip 2: Limit trans fats aka partially hydrogenated oils
Most of the trans fats in our diets are found in processed foods located in the center aisles of most grocery stores. Trans fats are a preservative used to prolong the shelf life of many packaged foods. In addition, trans fats are known to increase our LDL cholesterol and decrease our healthy HDL cholesterol. My advice is to stick to the perimeter of the grocery store for 80 percent of your shopping and leave 20 percent for the center aisles. Make sure to read the food label and especially the ingredients list. If you see the words “partially hydrogenated,” toss it. A label can still say 0 grams of trans fats as long as there is less than 0.5 grams of trans fats per serving. We know that we don’t always eat just one serving of these foods.
Tip 3: For a healthy heart, substitute herbs and spices for salt and fat
Cinnamon helps stabilize blood sugars. You can mix cinnamon into yogurt, oatmeal, or in smoothies. One of my favorites is sprinkling cinnamon into a peanut butter sandwich made with cinnamon raisin bread.
Oregano is loaded with antioxidants. You can add this spice to pasta or pizza sauce or even sprinkle into a grilled cheese sandwich.
Rosemary is an anti-inflammatory herb and good for the heart. You can use rosemary in marinades for meats and tomato sauces as well as whole grain breads and rolls.
Thyme is another antioxidant powerhouse and is best used in salad dressings, creamy dips, and in cooked vegetables and fish.
Tip 4: Exercise for enjoyment and to boost your healthy HDL cholesterol
Aim for 30 minutes of physical activity a day. Exercise also boosts your mood by releasing endorphins and, therefore, plays a vital role in helping you make healthier choices when it comes to food.
Tip 5: Practice moderation — never run on empty!
My motto is “80-20.” Eighty percent of the time, choose nutrient-rich foods like whole grains, fruits and vegetables, low-fat dairy products, lean proteins, and heart-healthy unsaturated fats. For the remaining 20 percent, I believe people should feel comfortable enjoying the foods and drinks they love. When people deprive themselves of the foods they enjoy most, it often leads to increased risk of overconsumption, yo-yo dieting, and ultimately an unhealthy relationship with food.
Make sure to fuel with three small meals a day and two or three snacks. A study in the British Medical Journal found that people who eat six or more small meals a day have 5 percent lower LDL cholesterol levels than those who eat one or two large meals. That’s enough to shrink your risk of heart disease by 10 to 20 percent.
Chrissy Barth, MS, RDN, BHT, RYT, is a registered dietitian, yoga teacher and communications expert in the field of holistic nutrition who is passionate about teaching others about optimal health and performance by taking the confusion out of nutrition. She is the founder and CEO of Nutrition Lifestyle Education, a nutrition coaching and consulting practice in Phoenix, Arizona, where she serves as a nutrition consultant to sports teams including the Arizona Cardinals, world-renowned spas, eating disorder programs, and medical and training facilities.