Fuel Your Heart with Delicious and Heart-Healthy Eating | BIOS Medical

The first step towards a holistically healthy lifestyle, and maintaining a healthy heart, is filling your body with the right foods. Heart disease remains a leading cause of death globally, and adopting a heart-healthy diet is one of the most impactful ways to manage risk factors and promote cardiovascular well-being. Let’s review the importance of heart-healthy eating, key nutrients that act as the building blocks of a healthy heart, and the practical tips and recipes to give you better heart health this year. Regularly monitoring blood pressure is highly recommended in order to track the success of a heart-healthy diet, so we’ll also cover where to find the best blood pressure monitors.

Nutrients for a Healthy Heart

Certain nutrients play a vital role in keeping your heart healthy and functioning like a well-oiled machine. 

●       Healthy fats: Unsaturated fats, found in abundance in olive oil, avocados, and nuts, help lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol, contributing to healthy blood flow throughout your body.

●       Fiber: Abundant in fruits, vegetables, and whole grains, fiber assists in managing cholesterol levels and maintaining a healthy weight, which are both crucial for cardiovascular health. Fiber works by binding to cholesterol in the digestive tract, aiding its excretion and preventing it from re-entering the bloodstream.

●       Vitamins and Supplements: Johns Hopkins Medicine reports that artificial vitamins and supplements do not effectively prevent or treat cardiovascular disease. Research involving numerous clinical trials showed no significant benefits of supplements for heart health, with an exception for omega-3 fatty acids found in fish oil. Additionally, supplement labels can be misleading as the industry lacks stringent regulation. However, the decision to take or stop taking any supplements and vitamins should be discussed with your healthcare provider as they can help determine the best lifestyle choices for your individual needs

●       Natural Vitamins and Minerals in Food: A varied, nutrient-rich diet is the best source of necessary vitamins and antioxidants for heart health. There are more than 600 different types of carotenoids (a type of antioxidant), so it’s far easier to get these antioxidants from a varied diet than from a single pill. To promote heart health, foods should be rich in vitamins and minerals such as omega-3 fatty acids, found in fish and flaxseeds, potassium, present in bananas, broccoli, and potatoes, and magnesium, found in leafy greens, nuts, and whole grains. 

These nutrients work in synergy to promote heart health. For example, fiber binds to cholesterol in the digestive tract, aiding its excretion, while healthy fats can contribute to feelings of fullness, reducing unhealthy snacking and promoting weight management, reducing the strain on your heart.

Heart-Healthy Ingredients

Fruits

Fruits promote a healthy heart by providing essential nutrients like vitamin C and beta-carotene, which act as antioxidants to reduce arterial plaque buildup. They are low in calories, fat, and sodium, which helps maintain a healthy weight, and high in dietary fiber, which aids in lowering cholesterol levels. Consuming fruits regularly supports overall cardiovascular health by improving blood pressure, reducing the risk of heart disease, and enhancing the body's ability to manage oxidative stress.

Vegetables

Leafy greens, like spinach and kale, are great sources of vitamins, minerals, and fiber. Broccoli (a cruciferous vegetable) has anti-inflammatory, antioxidant and fiber rich properties, as well as vital nutrients that contribute to overall cardiovascular health. It can help lower cholesterol, maintain proper blood pressure, and promote cardiovascular health. Additionally, a cup of broccoli provides almost 5% of a person’s daily need for potassium. Increasing potassium intake can relax the blood vessels and lower the risk of high blood pressure. 

Whole Grains

Use whole-wheat bread, brown rice, and quinoa for sustained energy and a significant fiber boost. Whole grains are minimally processed, retaining their natural fiber content, which helps with digestion, weight management, and cholesterol control.

Protein: Lean and Plant Based

Studies suggest that consuming a variety of proteins, namely lean and plant based proteins  instead of high-fat meats, helps prevent heart disease. Sources for this type of protein include fish, beans, poultry, nuts, and greek yogurt. Lean proteins provide the building blocks for your body, keeping you satisfied and supporting healthy muscle function. Plant-based proteins, such as beans and nuts, offer more fiber and less saturated fat than other protein sources. It’s important to note that, although protein is healthy, it is not recommended to participate in the “carnivore diet” (when people only eat meat). McMill University states that,

“The Carnivore Diet is not just risky because it’s lacking important vitamins, nutrients, and fiber…Eating lots of meat can cause serious digestive issues, can elevate LDL (low-density lipoprotein) cholesterol, and increase the risk of heart disease. The additional sodium that comes from a diet high in salty meats can cause high blood pressure and put extra pressure on your kidneys.” 

Healthy fats

Incorporate olive oil, avocado, and nuts for their beneficial fat content. These sources of healthy fats contribute to lowering LDL cholesterol, reducing inflammation, and promoting satiety.

Developing Heart-Healthy Eating Habits

Having healthy options readily available makes mindful choices easier. Fill your pantry with whole grains, canned beans, nuts, and dried fruits. Keep your refrigerator stocked with fresh fruits and vegetables, lean protein sources, and low-fat dairy products like greek yogurt.

Plan your meals for the week, create a grocery list based on your plan, and stick to it to avoid unhealthy impulse buys at the store. Meal planning not only saves you time and money, but it also helps you stay on track with your heart-healthy goals. If meal planning seems like an overwhelming task to you, brainstorm key foods you want to include in your diet, and ask Chat GPT or another AI platform to help put together a meal plan for you. This is a great way to get started. 

Whenever possible, cook larger portions on weekends to have healthy meals readily available throughout the week. This not only saves you time during busy weekdays but also helps you avoid unhealthy takeout options. Portion leftovers into individual containers for easy grab-and-go lunches or quick dinners. Additionally, consider the cooking method you’re using; choose baking, grilling, or steaming instead of frying to reduce added fat and preserve the heart-protective benefits of your ingredients.

Sample Heart-Healthy Recipes

Below you’ll find some inspiration to develop a healthy eating plan. This is just a sample, and we recommend speaking with a health care professional or dietician to create an eating plan that suits your specific dietary and nutritional needs. 

Breakfast

●       Oatmeal with Berries and Nuts: A classic heart-healthy breakfast packed with fiber and healthy fats. Top your oatmeal with fresh or frozen berries, nuts or nut butters, and a drizzle of honey or maple syrup for added sweetness and flavour. Use natural sweeteners like honey or maple syrup in moderation, limiting added sugars.

●       Greek Yogurt Parfait with Chia Seeds and Granola: Layer Greek yogurt, a good source of protein and calcium, with chia seeds, rich in omega-3 fatty acids and fibre, and granola, for a satisfying and crunchy start to your day. Choose granola with minimal added sugars and unhealthy fats.

Lunch    

●       Mediterranean Chickpea Salad Sandwich: Combine chickpeas, a plant-based protein source, chopped vegetables like cucumbers, tomatoes, and red onions, and a flavorful vinaigrette dressing on whole-wheat bread for a protein and fiber-rich lunch.

●       Lentil Soup: This hearty soup is packed with protein, fiber, and essential nutrients. Utilize low-sodium broth and add your favourite vegetables to customize the flavour profile.

Dinner

●       Salmon with Roasted Vegetables: Bake salmon seasoned with herbs and spices alongside your favourite roasted vegetables like broccoli, carrots, and sweet potatoes for a quick and nutritious meal. Salmon is rich in omega-3 fatty acids, beneficial for heart health.

●       Chicken Stir-Fry with Brown Rice: Stir-fry chicken breast with colourful vegetables like bell peppers, snap peas, and broccoli, and serve it over brown rice for a flavorful and balanced meal. Choose lean cuts of chicken and choose low-sodium soy sauce or other flavorful options to season your stir-fry.

Snack/Dessert

●       Fruit and Yogurt Parfait: Layer Greek yogurt with your favourite fruits like berries and a sprinkle of granola for a satisfying and guilt-free dessert. Try unsweetened or low-fat yogurt and limit the amount of granola to control sugar intake.

●       Baked Apple with Cinnamon and Nuts: Bake an apple filled with cinnamon and chopped nuts for a warm and satisfying dessert. This option provides natural sweetness from the apple, a touch of warmth from the cinnamon, and healthy fats from the nuts.

The connection between nutrition and heart health is undeniable. By incorporating heart-healthy choices into your daily routine, you can empower yourself to take control of your health and reduce your risk of heart disease. 

Contact BIOS Medical for Home Blood Pressure Machines

Monitoring your blood pressure regularly is recommended to track the success of your new heart-healthy diet for your cardiovascular health. BIOS Medical carries a variety of home blood pressure machines to help you stay informed and empowered. Visit our website or contact us to learn more about our BIOS blood pressure monitors.

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