Eat your Way to a
Healthy Heart
“An apple a day keeps the doctor away.” As our understanding of nutritional science becomes more and more complex and sophisticated, this old adage reminds us of a simple truth: our health is profoundly influenced by how we eat. Cardiovascular wellness in particular, is so closely linked to diet that even simple dietary modifications can yield remarkable benefits. This article discusses some strategies to manage your cholesterol and blood pressure non-invasively.
By Marie Fortin, MEd RD
Sneak in soluble fibre
The foods we eat contain two types of fibre: insoluble and soluble. Think of insoluble fibre as “roughage” – indigestible residue from plant skins and seeds that gently cleanses the intestinal wall as it passes through. Insoluble fibre is thus important in maintaining bowel regularity and possibly reducing the risk of colon cancer and other diseases. Soluble fibre on the other hand, is a substance that dissolves in fluid to produce a gel that moves slowly through the digestive tract. It adds bulk to the contents of the digestive system which can promote regularity. Perhaps its most therapeutic benefits however, are its ability to moderate the blood sugar rise after eating a meal, as well as its tendency to bind and remove unhealthy cholesterol (LDL) from the body.
Before starting cholesterol-lowering medication, ask your doctor for a three-month trial on a cholesterol-lowering diet designed by a dietitian, featuring a generous intake of soluble fibre. Some ideas for sneaking in more soluble fibre:
• Start your morning with a bowl of oatmeal. Add a flavour boost with cinnamon, toasted nuts, dried or fresh fruit, pumpkin pie spice, or a small hit of fruit preserves or maple syrup.
• Eat more beans.Add the canned, rinsed beans of your choice (try kidney beans, navy beans, chickpeas or lentils) to chilli, spaghetti sauce, salad, casseroles, soups, or puree with roasted garlic and olive oil to make a tasty dip.
• Choose a baked potato or roasted sweet potato wedges to accompany your protein entrée at dinner.
• Eat an extra fruit per day.Your best bets for a soluble fibre boost include apples, melon, berries, apricots, oranges, bananas and plums.
• Modify your snack habits.Instead of chips, ice cream or crackers, reach for air-popped popcorn (add spices or melted non-hydrogenated margarine), a bowl of instant oatmeal or instant bean soup, or a serving of cereal high in soluble fibre (try Kellogg’s All Bran Buds with Psyllium).
Shake your sodium habit
Food manufacturers love sodium. It’s cheap, widely available, and can serve as a flavour booster, preservative, stabilizer and color enhancer. It’s no wonder you’ll find sodium lurking in such unsuspecting places as whole grain bread, baby food, cottage cheese and high-fibre breakfast cereals. In fact, up to 75 percent of the sodium we consume is added to processed foods by the manufacturer.
Sodium does have critical functions in the body. Besides having a role in regulating blood pressure and volume, it is involved in the transmission of nerve impulses and muscle function. Most of us, however, ingest far more than the 2400 mg (about a teaspoon of table salt) per day recommended for healthy adults. If sodium intake chronically outpaces what the kidneys are capable of clearing, it accumulates in the blood, leading to an increase in total blood volume. This translates to an extra workload for the heart, resulting in elevated blood pressure, which is linked to heart attack and stroke.
The best way to slash your sodium intake is to avoid packaged, processed foods. If a food has a nutrition facts label, you’ve got some reading to do! Familiarize yourself with how to read a nutrition label, paying particular attention to the % Daily Value amount for sodium. If a food has 5% or less of your daily value for sodium, consider it basically salt-free. If a standard serving of your desired food (multiplied by the actual portion size you’re likely to consume) contains over 20% of your daily sodium target, walk away.
Load up your grocery cart with minimally-processed foods: fresh or frozen fruits and veggies; plain meats, poultry and fish; low-fat dairy and whole grains. To add flavour without the sodium, cook with high-quality oils, fresh or dried herbs, citrus, flavoured vinegars and garlic.
To learn more about reducing blood pressure without medications, google “DASH diet”, an acronym for Dietary Approaches to Stop Hypertension. Loaded with fibre, calcium, magnesium and potassium, and low in sodium, DASH is a reputable, well-researched diet that yields impressive results.
Indulge in healthy fats
We have long been advised to shun foods rich in fat, the most calorie-packed nutrient, especially for those seeking weight loss or improved cardiovascular health. The tide is turning, and experts now acknowledge that the right fats, consumed in sensible amounts, can be health-preserving. New research emerging on a daily basis confirms that certain types of fat can offer protection from conditions ranging from dementia to stroke to a vast family of autoimmune disorders.
As a rule, the more “liquid” a fat is at room temperature, the more heart-healthy it is. Fats that are solid at room temperature (butter, lard and “stick” type margarines) are loaded with either saturated or hydrogenated fat – both of which encourage the body’s LDL (lousy cholesterol) production to go into overdrive. I encourage my clients to use oil or non-hydrogenated margarine when possible in their cooking and baking, and save the butter for the really special recipes that beg for it – and then savour and move on! Excellent oils for cooking include olive, grape seed and canola. For variety, you may wish to keep specialty oils on hand for salad dressings, dips or drizzling on other foods; try walnut, flaxseed or avocado oils.
Another rule of thumb to consider: fats originating from animal foods (meat and full-fat dairy) tend to be saturated, while plant-based fats (oils, seeds, nuts, olives and avocado) are loaded with heart-protective unsaturated fats. An important exception to this rule: fish. The unique fat found in fish (omega-3 polyunsaturated) is so beneficial that fish species richest in fat are considered the healthiest. Salmon, trout, mackerel, herring and anchovies are all chock-full of this precious oil that can help keep your heart young. Studies have linked regular consumption of fish-derived omega-3 fats with lower levels of triglycerides (fat in the blood), higher HDL (healthy artery-clearing cholesterol), improved blood flow through the carotid artery and reduced risk of coronary events.
If you shy away from high-fat foods because of their calorie content, it’s best to eschew the artery-clogging fats in many processed and fast foods, and make room for the high-quality fats and oils that keep your heart ticking.
Raid the farmer’s market
One glance at the DASH diet I described above is all it takes to realize that the backbone of a heart-healthy diet is a cornucopia of fruits and vegetables. In fact, DASHers aim for 8 to 10 servings of fruits and veggies each day (based on a 2,000 Calorie diet). Here, the rule of thumb is color: the more, the better. Many pigments naturally found in plants – chlorophylls, anthocyanins and carotenoids – are considered antioxidants, so named for their ability to prevent oxidation, the creation of unstable molecules that disrupt other molecules and cells, causing damage. These colourful pigments exist to protect the plant from disease; when we ingest the plant, we also embody these benefits. Besides having documented anti-cancer properties, antioxidants are thought to slow atherosclerosis, or hardening of the arteries.
Besides the potent benefits from their colourful skin and flesh, fruits and vegetables are abundant sources of potassium, an element critical in blood pressure management. Fibre, both the soluble and insoluble varieties found in fruits and veggies, also plays a role in lowering blood pressure and reducing the risk of heart disease.
Brilliant blues, ravishing reds, pretty purples … aim to make your plate a colourful masterpiece.
Marie Fortin, MEd, RD, a Registered Dietitian, runs Thrive Consulting, a nutrition consulting practice in Markham, where she coaches clients of all ages to better health and vitality. Learn more at www.mariefortin.com.
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