h e best (and worst) foods for heart health
No one wants to hear from their
doctors that they have joined
the millions of people across the
globe to be diagnosed with heart
disease. The Heart Foundation
reports that heart disease, which
includes diseases of the heart and
cardiovascular system and stroke,
is the No. 1 cause of death in the
United States, affecting both men
and women and most racial/eth-
nic groups. Heart disease also
is one of the leading causes of
death in Canada, claiming more
than 33,000 lives per year.
Many factors contribute to the
development of heart disease,
including smoking, lack of exer-
cise and stress. Diet and whether
a person is overweight or obese
also can have a direct link to
heart health. Diet, particularly for
those with diabetes and poorly
controlled blood sugar levels, is a
major concern.
A variety of foods are considered
helpful for maintaining a strong
and healthy heart and cardiovas-
cular system, while others can
contribute to conditions that may
eventually lead to cardiovascular
disease or cardiac arrest. Moder-
ation enables a person to sample
a little of everything, but not to
make any one food a habit. The
following are some foods to pro-
mote heart health and some foods
you might want to avoid.
fi ber. Fiber can help
scrub cholesterol from
the blood, lowering bad
cholesterol levels.
• Fatty fi sh: Many cold-
water, fatty fi sh, such
as halibut, herring and
salmon, contain omega-
3 fatty acids, which are
heart-healthy. Omega-
3s also can be found in
walnuts, fl axseed and
some soy products.
• Beans: Beans and
other legumes are an ex-
cellent source of protein
and can be a stand-in
for meats that are high
in saturated fat. Beans
also contain cholesterol-
lowering soluble fi ber
and folate, which can
reduce blood homocys-
tein levels. The Bean
Institute reports that
consuming beans may reduce
cholesterol levels by roughly six
to 10 percent.
• Yogurt: Researchers in Japan
found yogurt may protect against
gum disease. Left untreated, gum
disease may elevate a person’s
risk for heart disease. Yogurt
contains good bacteria that can
counteract bad bacteria and boost
immunity.
they tend to be high in saturated
and trans fats. French fries are
particularly bad because they
are carbohydrates fried and then
doused in salt.
• Sausage: Processed meats have
frequently earned a bad reputa-
tion among cardiologists, but
sausage can be a big offender,
due in large part to its high satu-
rated fat content.
Good
• Tree nuts: Tree nuts contain
unsaturated fats that can help
lower LDL cholesterol (the bad
stuff) and improve HDL (the
good stuff). Nuts also are a fi ll-
ing source of protein and other
healthy nutrients.
• Raisins: Raisins contain anti-
oxidants that may help reduce
infl ammation. Infl ammation is
often linked to heart disease and
other debilitating conditions.
Fresh produce also is a good
source of antioxidants.
• Red meats: Enjoying a steak is
probably not as bad as eating a
deep-fried brownie, but it’s best
to limit red meat consumption to
about 10 percent or less of your
diet. Red meats can have a con-
siderable amount of cholesterol,
saturated fat and calories.
• Whole grains: Whole grains
contain complex carbohydrates
for energy, as well as protein and
Poor
• Fried foods: Many fried foods
have little nutritional value, as
• Added sugars: Sugar can
increase blood pressure and
triglyceride levels. Sugar often
2016 Health & Wellness
hides out in foods that you would
not associate with the sweetener.
Plus, many people unwittingly
consume too much sugar simply
through sugar-sweetened bever-
ages and ready-to-eat cereals.
• Salty foods: Leave the salt
shaker in the spice cabinet and
opt for herbs for fl avoring, ad-
vises the American Heart Asso-
ciation. High-sodium diets often
are to blame for hypertension, a
major risk factor for heart dis-
ease.
• Dairy: Artery-clogging saturat-
ed fat also can be found in dairy
products, particularly the full-fat
versions. Butter, sour cream and
milk can be problematic when
people overindulge. Opt for low-
fat dairy when possible.
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