February is American Heart Month.
Most of us have a not-so-healthy comfort food that we turn to from time to time (see potato juice). But what you eat every day has a big impact on your heart health.Studies show that eating highly processed foods (like chips), red meat, and refined sugar can cause cardiovascular disease, including heart disease. And heart disease is the number one killer of women in America.Reads: Symptoms of Heart Disease in Women >>Of course, it’s not always easy to choose apples over apples, but you may be surprised by the variety of foods thought to be beneficial to heart health.
“[A strict diet] is not as boring as people think,” says cardiologist Nieca Goldberg, MD, medical director of the Atria Center in New York City, professor of medicine at NYU Gross
man School of Medicine, and member of Healthy
Women. Women’s Health Advisory Council. “It’s still meat and potatoes,” she said.What is the
Heart Healthy Diet?
In recent years, low-carb and high-protein diets such as the keto diet have emerged. But a diet rich in protein and fat can raise LDL (bad) cholesterol, increasing the risk of heart disease.The best example of a heart-healthy diet is the Mediterranean diet, Goldberg said. “To be clear, these are primarily plant-based protein sources and whole grains, vegetables and fruits,” he said.
The
Diet is based on the diet and eating habits of countries around the Mediterranean, including Italy and France.The list of foods that are part of the Mediterranean diet also includes:Dairy products
Eggs Pisces, Potatoes,Beans, Nuts and seeds Extra virgin olive oil In general, the Mediterranean diet favors fresh and local ingredients, little red meat (if any), and fruit for those with a sweet tooth.Goldberg said: “Diets that really help lower cholesterol and reduce the risk of heart disease because they contain saturated fat, but they use good fats like olive oil and omega-3 fatty acids from fish, and those fats do not raise cholesterol.” .High LDL cholesterol levels increase the risk of heart disease and stroke. Low LDL therefore means a healthy heart.
One study found that women who followed the Mediterranean diet had a 25% lower risk of heart attack and stroke compared to women who did not follow the Mediterranean diet.Reads: 5 Foods That Will Help You Live to 100 (Really) >>Even people with familial hypercholesterolemia who inherit high cholesterol can follow a heart-healthy diet to reduce their risk of heart disease (although many people still need medications). Research shows that combining cholesterol-lowering medications with a healthy diet can reduce the risk of heart disease by 80%.
The Mediterranean diet may reduce the risk of high blood pressure, obesity and diabetes, which can lead to heart problems.Know your heart disease risk
Everyone should go for a check-up at least once a year. Goldberg said it’s important to have someone visit you to check your blood pressure. “Check your blood pressure to make sure it is normal, and if not, determine the best course of action for you.”
Goldberg said blood tests for cholesterol are also important for heart health. Women and their caregivers may order blood tests for Apo B and lipoprotein(a) in addition to the lipid panel (normal cholesterol test). Lipoprotein A measures the type of LDL and can be used to diagnose heart disease. The Apo B test measures your risk of heart disease based on the amount of Apo B in your blood. Apo B helps prevent plaque buildup that can clog your arteries.
“These parameters are used to accurately measure cholesterol levels and help determine whether you need treatment,” Goldberg said. Other tests, such as an ECG, can also help gauge your risk because they look at your heart rhythm and can show whether you’re having a heart attack.
It may be difficult to skip your doctor’s visit and get a home cholesterol test, but Goldberg said the home test should be considered an addition to your physical visit. “There are certain factors when it comes to treating cholesterol, and a home cholesterol test doesn’t tell you the whole story,” he said. Including
Heart-Healthy Foods in Your Diet
Change isn’t easy, and changing the way you eat can be overwhelming. Start with some basic substitutions, like using extra virgin olive oil instead of oil and fish oil instead of dry oil. A good trick, Goldberg said, is to cover half your plate with vegetables to make sure you’re getting all the heart-healthy nutrients you need during your meal.And bring back breakfast. “I know some studies say breakfast isn’t necessary, but I think it’s a good way to start the day,” she said.
“Try oatmeal and fruit. You get whole grains from oatmeal and nuts that are packed with antioxidants. ”Considering the negative statistics about women and heart disease, a heart-healthy diet could save your life. There are things you can do to reduce your risk and have a happier, healthier heart.