How to Choose a Heart-Healthy Diet by Dr Richard Zelman

 

A diet protecting cardiovascular health includes foods low in saturated fat, salt, added sugar and plenty of fruits, vegetables, and whole grains such as cereals.

Choose lean meats, skinless poultry, fish, beans, and nuts; replace butter with olive, canola, or vegetable oil; consume low-sugar beverages and limit sweet desserts; ensure adequate omega-3 polyunsaturated fat intake by eating fish or flaxseed, canola oil, or walnuts; avoid salty processed foods and canned goods.

Protein

Diets rich in red meat, processed meat, and egg yolk can increase LDL cholesterol, increasing your risk of blood clots and heart disease. Fish, poultry, fat-free or low-fat dairy products, legumes, nuts, and seeds are excellent protein choices that can reduce risk.

Salmon, trout, mackerel, and herring provide heart-healthy omega-3 fatty acids with numerous cardiovascular health benefits. Eating these types of fish at least twice weekly is recommended. Poultry also offers protein, Vitamin A, magnesium, and zinc, although its impact on heart health remains neutral.

Plant-based proteins can also help the heart. Dr Richard Zelman points out that chickpeas, kidney beans, soy products, and quinoa are excellent plant-based protein sources for those following vegan or vegetarian diets, providing ample soluble fiber to lower LDL cholesterol.

Adding protein-rich plants such as beans or lentils into your meals is vital as a critical step toward heart health. Try including these items when creating spaghetti bolognese, casseroles, or winter soups.

Fat

An adequate diet to support heart health includes restricting sugary food and beverages and unhealthy fats. Read food labels carefully for those that contain minimal amounts of sugar and fats as well as no trans or saturated fats when selecting fat sources for consumption; choose monounsaturated and polyunsaturated ones when selecting monounsaturated or polyunsaturated options - olive and canola oil, avocados, nuts/seed varieties, as well as certain fish, are great examples of healthy choices!

Always opt for lean meats and poultry over processed meats, and use only minimal unsaturated fat (canola or olive oil) when cooking, baking, or roasting them. Incorporating at least one serving of fish or shellfish each week into your diet to increase omega-3 intake is also highly beneficial.

Limit saturated and trans fats, both of which tend to solidify at room temperature, while selecting healthier fat sources such as olive or canola oil, avocados, nuts, and seeds, as well as oily fish like salmon, mackerel, or sardines with omega 3s as your sources for rapeseed, sunflower or canola-based vegetable oils instead of tropical oils like coconut or palm.

As per Dr Richard Zelman, an effective heart-healthy eating pattern will help lower blood pressure, cholesterol, and triglycerides while supporting weight management and lowering the risk of high blood glucose and diabetes, both of which can damage arteries.

Carbohydrates

Carbs provide energy to our bodies, and eating healthily should include carbs in moderation. They are found in many sources such as fruits, vegetables, whole grains, and dairy products; added sugars from cookies, cakes, or candy bars may provide energy but lack essential vitamins and minerals - leading to weight gain. Naturally occurring sugars in fruit, milk, or yogurt offer better choices for maintaining heart health.

Complex carbohydrates found in vegetables and grains should be eaten for maximum nutrition; their slow digestion provides steady supplies of glucose into the bloodstream while providing essential fiber, digestion-aiding nutrients, and vitamin-rich vitamins, as suggested by Dr Richard Zelman MD. Sources such as unrefined whole grains like quinoa, brown rice, and barley are healthy carbohydrates.

Dr Richard Zelman mentions that diets that support healthy heart eating typically restrict red and processed meats (such as hot dogs, salami, and bologna), salty, crunchy snack foods, and refined carbohydrates like white slices of bread, crackers, and cookies. Instead, select lean proteins from skinless poultry and fish, nonfat dairy, vegetable oils, or nuts as possible sources.

Fiber

Following the recommendations earlier in the guide, we are already reducing refined sugars and saturated fat. At the same time, increasing fiber consumption is one way to decrease cholesterol levels and minimize the risk of heart disease and other cardiovascular conditions, and promotes greater gut health.

Dr Richard Zelman articulates that dieting correctly doesn't just involve restricting certain foods; it should also include increasing the intake of other items. Many are worried about cholesterol, yet studies show that eating heart-healthy diets rich in fiber can lower both total and bad LDL cholesterol and triglycerides and blood pressure levels.

Start eating for your heart today by planning two days' worth of heart-friendly menus low in saturated fat and salt.

As you plan your meals, remember to include foods from each food group, such as whole grains, fruits, vegetables, lean meats, nuts, and seeds. Aim for more fish and skinless poultry over red meat when choosing protein sources; limit high-fat dairy products, which often contain saturated fat; and limit sodium, which may raise blood pressure.

To reduce sodium consumption, try replacing salt with seasoning blends that contain no added salt when cooking or making salad dressing. These salt replacements can be purchased from grocery stores or made at home; just be sure to consult with a healthcare provider first if you are taking potassium-sparing diuretics or have kidney issues before trying any. When shopping at stores, also read nutrition labels and ingredient lists to find foods with less saturated fat, salt, and sugar content.