Every year In the United States 600,000 people die due to heart disease, the leading cause of death of both men and women. This disease is responsible for a staggering 25% of deaths every year. But the good news is that you can make a positive impact on your heart health with some simple changes.
"Adding a few foods to your diet while reducing a few less healthy ones is a good first step in making changes that could help you to reduce heart disease risk," said Heather Rudnik, Lakeland Health Registered Dietitian.
To get started, Heather recommends putting these five heart-healthy foods on your shopping list:
1. Whole grains
Whole grains are rich in dietary fiber which may help reduce blood cholesterol levels and may lower risk of heart disease. Whole grain foods like brown rice, oatmeal, and 100% whole-wheat bread are also rich in thiamin, riboflavin, niacin, and folate, all of which are essential to health. When shopping, make sure that the first ingredient listed on the nutrition facts label is whole grain.
2. Beans
Not only are beans packed with protein, low in fat, and cholesterol free, they can also help regulate blood glucose levels. Like whole grains, beans may also reduce cholesterol levels and the risk for heart disease. Aside from their many health benefits, there are plenty of other reasons to eat beans: they are cheap, tasty, and easy to prepare. Remember, when buying canned beans, choose low-sodium of no salt added options.
3. Fruits and vegetables
You may know that people who eat fruits and vegetables are less likely to develop diabetes or become obese, but did you know that a diet rich in fruits and vegetables may reduce the risk for heart disease, heart attack, and stroke? To promote heart health, aim for a minimum of three servings of vegetables and two servings of fruit a day.
4. Olive and canola oil
Not all fats are equal in nutrition. Some fats, like solid fats such as butter, stick margarine, and shortening are high in saturated and trans fats which increase LDL (or “bad”) cholesterol which can lead to heart disease and stroke. Instead, use liquid fats like olive oil or canola oil which are high in monounsaturated and polyunsaturated fats that can reduce your LDL cholesterol.
5. Nuts
These nutrition powerhouses are packed with vitamin E, fiber, and healthy unsaturated fats. Research has shown that individuals who regularly eat nuts are less likely to have heart attacks or die from heart disease than those who rarely eat them. But remember, nuts are still high in calories. Eat no more than one ounce (a small handful) of whole nuts or two tablespoons of nut butter a day. Choose unsalted and un-oiled nuts and keep in the refrigerator to maintain freshness
Do you have a favorite dish that incorporates one of these heart-healthy items? Share it with us in the comments section below!