While heart disease is scary (it's the leading cause of death for both men and women in the United States), the good news is that there are a lot of things you can do to boost your heart health, from regular exercise to managing stress and getting good-quality sleep. Another important factor? Maintaining a nutritious diet.Joyce Oen-Hsiao, MD, Associate Professor of Medicine (Cardiovascular Diseases) at the Yale School of Medicine, says that the foods you eat every day can directly affect heart health, and this is especially true when it comes to cholesterol and sugars. “High cholesterol can lead to more deposits into the heart arteries, which can eventually lead to heart attack or stroke,” she explains. And while half of the cholesterol in your body can be directly attributed to what you eat, half of it is what your body makes—in fact, it’s a genetic component that you can’t change. “However, you can change your diet,” Dr. Oen-Hsiao points out.
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She goes on to say that foods high in sugar (unrefined carbohydrates, such as cakes, cookies, white bread/pasta, rice) will lead to elevated blood sugars in the body.
“The higher sugars can increase the plaque deposits in the arteries as well, leading to heart disease, kidney disease and stroke,” she says. “Controlling blood sugars is one of the best ways to improve heart health.”
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Dr. Oen-Hsiao says that it’s important to focus on green leafy vegetables, such as spinach and kale, since they’re good for antioxidants, vitamins and fiber. Plus, eating veggies can fill you up more and you’ll avoid eating other carbohydrates, “which can be bad for you because of the increased sugars,” she adds.
2. Oatmeal
Cardiologist Heather Shenkman, MD FACC, is a fan of oatmeal when it comes to heart health. She notes that it’s high in soluble fiber and has the benefit of lowering LDL cholesterol (the “bad” cholesterol), improving blood sugar control and providing antioxidants, “which together reduce the risk of atherosclerosis [when plaque builds up in the arteries] and heart disease,” she says. Dr. Shenkman likes to eat oatmeal for breakfast with fruit, nuts and sometimes granola.
“Almonds and walnuts are the best,” Dr. Oen-Hsiao says. “They are healthy fats (compared with cookies, sweets and cake).” She counts nuts as a go-to snack for those times when you’re just a little bit hungry, but it’s not quite meal time.
4. Beets
“Beets are considered good for heart health because they’re rich in dietary nitrates and other compounds that help improve blood vessel function, blood pressure and overall cardiovascular health,” Dr. Shenkman says. She names the many culinary uses for them, saying, “Beets can be steamed or roasted with other root vegetables. They can also be blended into a smoothie for a pre-workout nitrate boost.”
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“I love avocados so much—I eat them whenever I can, either straight as a snack, in my salad or even in my sushi,” Dr. Oen-Hsiao says. “Avocados are rich in good fats and fiber, which help to lower cholesterol.”
6. Tofu
Calling tofu “one of the most versatile foods,” Dr. Shenkman says that this particular food is heart-healthy because it lowers LDL cholesterol, provides isoflavones (plant-based compounds) that improve vascular health and it contains fiber. It also replaces higher-fat animal protein in the diet. Dr. Shenkman personally leans toward certain preparations for tofu, saying that it can be cut up and sauteed for a stir fry, marinated and baked, mashed up for a tofu scramble, or blended into a smoothie.
7. Watermelon
Cutting it into slices or cubes or mixing it with arugula and mint to create a “refreshing salad,” Dr. Shenkman says that watermelon is excellent for heart health because it’s rich in something called L-citrulline, which helps improve nitric oxide production, something that aids in relaxing blood vessels and reduces strain on the heart. “It also has lots of water, which helps to hydrate to support healthy blood volume and antioxidants to protect blood vessels,” she explains.
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Sources:
Joyce Oen-Hsiao, MD, Associate Professor of Medicine (Cardiovascular Diseases) at the Yale School of Medicine.Heather Shenkman, MD FACC, cardiologist.Hence then, the article about 7 foods cardiologists always eat for heart health was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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