LIST: Heart-friendly foods that you should add to cart
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Celebrate World Heart Day by learning more about heart-friendly foods that you need to add to your grocery cart and your plate.
Many will be surprised to know that despite having a recent surge in COVID-19 cases, it is only the fifth leading cause of deaths in the Philippines from January to June 2021. So, what disease took the top spot? It's actually ischemic heart disease, also known as coronary artery disease or coronary heart disease.
According to the report released by the Philippine Statistics Authority (PSA) on August 20, Ischemic heart disease accounted for 56,760 deaths in the first half of 2021. That's 18.7 percent of total deaths in the country.
Meanwhile, COVID-19 claimed the lives of 17,160, which is only 5.7 percent of total deaths in the Philippines during the said period.
Ischemic heart disease occurs when the arteries in the heart are narrowed and less oxygen reaches the heart muscle. This can ultimately lead to a heart attack, which can be fatal.
Those with high blood pressure and high cholesterol levels are at risk for ischemic heart disease, as well as those who have relatives that have previously suffered from it.
And the best way to prevent it is to have heart-healthy lifestyle changes.
So today, September 29, GMA Lifestyle celebrates World Heart Day by listing heart-friendly foods that can help us prevent ischemic heart disease.
Fruits, vegetables, and herbs
There's a very good reason why parents always persuade their children to eat fruits and veggies. They contain nutrients such as fiber, potassium, and magnesium that are known to aid in lowering blood pressure and cholesterol.
The avocado is one good example of a heart-friendly fruit because it contains monosaturated fats that actually help lower bad cholesterol.
Leafy green vegetables are also good for the heart because they contain Vitamin K, which protects your heart's arteries and promotes proper blood clotting.
Meanwhile, fresh herbs that add more flavor to our food can also help us make our hearts healthier. Basil contains eugenol, which blocks calcium channels and help reduce blood pressure. Mint, on the other hand, is rich in various antioxidants that help reduce oxidative stress and reduce your risk for heart diseases.
Just be sure to limit your consumption of canned or frozen fruits and veggies as they may contain added sugars or salt that can up your chances of developing high blood pressure and cardiovascular disease.
Plant-based proteins and fish
Processed meats and red meats are notorious for increasing one's risk for cardiovascular disease. So, if you want a healthier heart, your best bet as a protein source is plant-based proteins and fish.
Plant-based proteins include beans (dried or canned and without added salt), lentils, tofu, tempeh, nuts, and seeds.
Fishes like salmon, mackerel and sardines are rich in omega-3, which has a slew of health benefits. It lowers blood pressure, reduces blood clotting and irregular heartbeats, and also decreases one's risk for stroke and heart failure.
Grains
Whole grains can help lower your risk for heart disease through the fiber and phtyonutrients found in them. But be wary when buying anything that says “made with whole grains,” because whole grains may be present in those products but not a significant amount of it. Instead, look for the phrase or stamp that says “100 percent whole grain.” Or you may also look for the American Heart Association (AHA) heart check on the label.
Examples of whole grains are oatmeal, whole-wheat pasta, and whole-grain bread. You can also go for products that list whole grain as ingredient, like whole-wheat flour.
Other heart-healthy whole grains that you should incorporate into your diet are quinoa, brown rice, barley, wheat berries, farro, buckwheat, kamut, rye, and rye berries.
Dairy and dairy alternatives
Although there's recent research that surprisingly suggests that full-fat dairy products might not increase one's risk for cardiovascular, it's still best to go for proven heart-healthy options that are low-fat or fat-free.
Some examples of this are plain, low-fat, or fat-free yogurt and milk, unsweetened plant-based milk and yogurt, and low-sodium cottage cheese.
Sauces, condiments, and spices
The general rule for sauces, condiments, and spices is to avoid anything with high sodium, high saturated fat, heavy cream, and added sugar and hydrogenated oils.
Your best options include vinegar, spices and dried herbs, plant-based oils and mayonnaise made from olive, canola, and avocado oils.
Snacks
The key to choosing a heart-healthy item in the snack aisle is in checking the label. Make sure to go for items with sodium below 140 mg per serving, added sugar below 3g per serving, saturated fat less than 2g per serving.
Other heart-healthy snacks include nuts and seeds (low-sodium and without added salt), popcorn, whole-grain crackers, dehydrated fruits and veggies, roasted chickpeas, dried bean snacks, and bars made from dried fruits, nuts, and seeds.
Desserts
Sadly, most desserts have added sugar in them and can increase one's risk of developing cardiovascular disease. However, one dessert is actually heart-healthy: dark chocolate! It contains flavonoids, a phytonutrient known to reduce the risk of heart disease.
Drinks
Water is still the number one heart-healthy drink you can have. But some drinks when consumed in moderation can also be beneficial. Coffee and tea both have antioxidants that can may be good for the heart, while drinking red wine in moderation has been found to lower the risk for cardiovascular disease. However, experts do not suggest that you start drinking red wine if you don't really drink alcohol.
Were you surprised that there are plenty of other heart-friendly foods aside from fruits and vegetables? Let us know what you think of this list in the comments section.
For more lifestyle content, head out to GMA's Lifestyle page.
Check out also this list of famous diet plans.
