Q: What can I do to help prevent heart disease?
Saturday, February 2nd, 2008 
A: Heart disease is the leading cause of death in the US. And despite the fact that many people think heart disease is mainly a problem for men, heart disease is the leading cause of death in women as well. In fact, women are 10 times more likely to die of CVD than breast cancer.
February is American Heart Month and a great time become more aware about what you can do to prevent heart disease. Diet is a key component of cardiovascular health and a great place to start. You can begin by eating more fruits and vegetables since they are high in important nutrients. Studies support the benefits of eating 9 servings/day of fruits and vegetables, but most Americans eat less than 5 servings of fruits and vegetables/ day.
Below is a list of foods that are full of heart-healthy nutrients – antioxidants, important vitamins and minerals, fiber, and essential fatty acids:
- Yams - high in beta carotene which has strong antioxidant effects. Antioxidants prevent oxidizing cholesterol and the fatty build up in the arteries which reduces the risk of heart disease and stroke. Sweet potatoes, butternut squash, pumpkin are other foods with similar health properties.
- Spinach - full of important vitamins and minerals beneficial for the heart. Other nutrient-rich green leafy vegetables are kale, collards, swiss chard, mustard greens, turnip greens, and bok choy. Keep in mind that spinach is one of the “dirty dozen.” I’m referring to a study that looked at the highest pesticide residues on 47 different foods, and spinach was 1 of the top 12 most contaminated foods. And unfortunately, washing does not significantly change the level of pesticide residue, so be sure to choose organic spinach.
- Red Bell Peppers – yellow, orange and red bell peppers are high in antioxidants. These are also on the dirty dozen list, so choose organic.
- Brown Rice – has higher amounts of important minerals, B vitamins and fiber than white rice. Most Americans eat less than 1 serving of whole grains/day and are missing out on a significant amount of fiber. Fiber helps reduce cholesterol.
- Avocados - are high in many nutrients including folate and B6 which help lower blood homocysteine levels. Though avocados are high in fat, the fats in avocados are good fats, monounsaturated. In fact, avocados have been shown to improve cholesterol.
- Black beans – Beans are a healthy source of protein, and they’re high in fiber. People who eat beans regularly have a lower overall mortality risk. They are a heart healthy food because they reduce cholesterol and overall heart disease risk. Black beans are also high in antioxidants.
- Salmon – an excellent source of calcium, potassium, and omega 3 oils. Omega 3 oils help lower a person’s risk for heart disease including improving cholesterol and triglyceride levels, lowering blood pressure and reducing risk of stroke. When possible, try to select wild Alaskan salmon. Farm raised and European have high levels of environmental toxins such as mercury, but wild Alaskan salmon is a much safer catch. Other sources of omega 3 oils: Omega-3 enriched eggs, Walnuts and pumpkin seeds, and Flaxseed meal
- Garlic – studies have shown as little as 1/2 – 1 clove of garlic daily can lower bad cholesterol and may decrease blood pressure. One of the most beneficial constituents, allicin, comes from crushing or cutting the garlic. Choose fresh garlic, since it has greater amounts of allicin.
Click here to find a recipe for a delicious meal incorporating these foods – Roasted Wild Salmon with Black Bean and Spinach Salad.
Some more tips to help prevent heart disease:
- Exercise daily – lose weight, lower your blood pressure, improve circulation, improve cholesterol and reduce your overall heart disease risk. Talk to your healthcare provider before starting a new routine.
- Stop smoking
- Stress management techniques to help lower blood pressure such as yoga and meditation
- Nutritional supplements such as a good quality multi vitamin and mineral supplement may be helpful, but consult a qualified healthcare provider to discuss which supplements suit your unique healthcare needs.