Take heart: Some of these foods and drinks actually lower your risk for heart disease.
In most cases, moderation in what you consume is key.
No foods, drinks or workouts make you a good or bad person.
Photo:Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster
Its just a matter of choosing wisely.
These foods are also all rich sources of dietary fiber, antioxidants, vitamins and minerals.
Prioritize those aforementionedcomplex carbswhen possible.
Over time, if elevated blood sugar becomes chronic, it isnt ideal for heart health.
(No wonder eating more fiber-rich carbs is the#1 habit to start for better blood sugar.)
Consuming Some Sugar
While were on this topic, lets sweet talk a bit more.
Natural sources of sugarare found in foods like fruits, some vegetables and dairy.
But small amounts of added sugars are fine to enjoy.
To reap the benefits, give a shot to aim for about2 cups of fruit per day.
(A plant-centered diet has been scientifically linked to lower risk for cardiovascular disease.)
But I believe that not all animal-based foods are bad.
Again, it depends on what kind of animal protein were consideringand how much.
Research has found that even populations who eat a lot of fish have lower risk of heart disease.
(Remember the craze around fat-free cookies, muffins and fro-yo?)
Foods high in saturated fats can increase cholesterol and increase cardiovascular risk, Davidson says.
Due to their less flexible chemical structure, they tend to be tougher on our bodiesand hearts.
Its important not to view anythingeven saturated fatin isolation.
Not to mention, unsaturated fats encompass severalhigh-fat foods you should be eatingas part of a healthy eating pattern.
Nuts, seeds, avocados and fatty fish are all strong sources ofunsaturated fat.
Cooking with Seed Oils
Its time to bust a major myth: Seed oils need not be enemy No.
Seed oils have been getting a really bad rap lately, Ehsani says.
Seed oils contain a mix of both mono- and polyunsaturated fats.
The rumor mill around thesevegetable oilsappears to boil down to a big misunderstanding aboutchronic inflammation versus acute inflammation.
In fact, consuming seed oils might help lower risk for stroke and be beneficial for overall health.
In most cases,you might use omega-3-strong olive oil instead of seed oilsif you like.
Vegetable oil, in moderation, can totally fit in aheart-healthy diet, though.
The Bottom Line
Theres no one universal prescription for whats good and bad for heart health.
Available at:https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Carbohydrates.
(2023, December 18).
www.heart.org.https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates
Added sugars.
(2023, May 10).
www.heart.org.https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
Protein and heart health.
(2023, December 18).
www.heart.org.https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/protein-and-heart-health
Adults daily protein intake much more than recommended | Blogs | CDC.
Fish consumption and Coronary Heart Disease: A Meta-Analysis.Nutrients,12(8), 2278.https://doi.org/10.3390/nu12082278
Dietary fats.
(2023, May 10).
Omega-6 fatty acids and risk for cardiovascular disease.Circulation,119(6), 902907.https://doi.org/10.1161/circulationaha.108.191627
