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Heart disease is the leading cause of death for men and women in the United States.
While genetics can play a factor in heart health, your diet and lifestyle choices can also contribute. Optimize the health of your heart with our nine tips!
1. Adopt the Mediterranean Diet Eating Patterns
Based on the traditional diets of people living in the Mediterranean region, the Mediterranean Diet has some of the strongest research behind its heart-healthy benefits.
One review of 11 studies found close compliance to the Mediterranean Diet was associated with a significantly reduced risk of getting heart disease. It was also linked with a 40% reduced risk of dying from heart disease.
The Mediterranean Diet encourages a diet that’s rich in whole grains, legumes (like lentils and beans), fruits, vegetables, fish, and olive oil. It also includes moderate amounts of poultry, eggs, and unsweetened dairy products.
Red meat, processed meats, added sugars, and heavily processed foods are limited or consumed on special occasions.Get our list of 10 foods to add to your shopping cart on the Mediterranean Diet.
2. Cut Back on Added Sugars
High intake of added sugar has been linked with increased risk factors for heart disease, including obesity, type 2 diabetes, and elevated triglyceride and cholesterol levels.
It may also lead to increased chronic inflammation, which also puts your heart in danger.
Added sugars are those that are added during processing to make a food or beverage sweeter. Sugar-sweetened beverages, like soda, are the most common sources of added sugar in the American diet.
Other products that are often high in added sugar include:
- Candies, cookies, ice cream, and other desserts.
- Bakery breakfast items, like muffins, scones, danishes, and other pastries.
- Breakfast cereals and granolas.
- Flavored yogurts and sweetened milk alternatives, like vanilla almond milk.
- Store-bought protein and granola bars.
- Flavored coffee shop drinks, creamers, and syrups.
Instead, focus on incorporating natural sources of sugar that are more nutritious and high in fiber or protein, like fruits, vegetables, or unsweetened Greek yogurt.
3. Don’t Shy Away from Healthy Fats
While low-fat diets used to be popular, research has continued to show that it’s not the amount, but rather the type of fat that’s important when it comes to heart health.
Specifically, monounsaturated fats and omega-3 fatty acids are types of healthy fats that have been linked with benefits for heart health and reducing chronic inflammation.
Rather than buying low-fat products (which are often high in added sugar), try to incorporate more sources of healthy fats in your diet. Some examples include:
- Extra-virgin olive oil
- Avocadoes
- Salmon
- Sardines
- Mackerel
- Flax, hemp, and chia seeds
- Nuts, especially walnuts and almonds
Learn more about healthy fats in our guide here.
4. Fill Up on a Variety of Colorful Produce
Antioxidants are natural compounds that have been linked with being protective of chronic inflammation and heart disease. They’re also responsible for the vibrant colors we associated with various fruits and vegetables.
- Purple and blue= anthocyanins (examples: blueberries, pomegranates, purple cabbage, plums, and blackberries)
- Red = lycopene (examples: tomatoes, watermelon, grapefruit, and cranberries)
- Orange and yellow = carotenoids (examples: bell peppers, carrots, mangoes, sweet potatoes, cantaloupe, and apricots)
- Green = lutein (examples: avocado, leafy greens, and kiwifruit)
- What about white produce like cauliflower or potatoes? Many antioxidants are colorless, so a lack of color doesn’t mean that the food doesn’t contain beneficial plant compounds.
By eating a variety of different colored produce, you’re consuming a greater variety of antioxidants, each of which has its unique benefits for your health.
5. Have Oats for Breakfast
Whole grains have been associated with a reduced risk of heart disease. Oats, in particular, appear to be beneficial for heart health as they contain two heart-healthy compounds: avenanthramides and beta-glucan.
Avenanthramides are a group of antioxidants that have been shown to have a blood pressure-lowering effect as well as antioxidant properties. What’s more, oats are currently the only known food source of these antioxidants.
Beta-glucan is a type of soluble fiber that has been linked with lowering LDL and total cholesterol levels.
Another benefit of oats? They’re super versatile as you can enjoy them hot, cold, sweet, or savory. Here are some recipes to get you started:
6. Treat Yourself to Dark Chocolate
Good news for any chocolate lovers: dark chocolate is a good source of flavonoids — plant-based compounds that have been shown to have antioxidant and anti-inflammatory properties.
While you can read more about the research behind dark chocolate and heart health in our previous article, it’s important to note that not all dark chocolate is created equally.
Look for dark chocolate that’s at least 70% cocoa and is free of added sugars.
7. Reduce Sedentary Time
It’s becoming increasingly more clear that the more hours per day we spend sitting, the worse off we are in terms of overall and heart health.
Whether it’s sitting in traffic, watching TV, or working long hours at a desk job, physical inactivity can increase your risk for heart disease and its related risk factors, like metabolic syndrome and obesity.
There are two types of physical activity we can do during the day:
- Planned exercise, like going for a run or lifting weights.
- Regular physical activity, which includes all the other movements we do during the day such as shopping, walking up the stairs or to your car, cleaning, and cooking.
And to combat the negative effects of sitting, we must engage in both types of physical activity most days of the week.
So, just because you got in a 30 minute run in the morning doesn’t mean you get a pass to sit the rest of the day.
Try to find additional ways to get movement in, even if it means setting a reminder on your phone to stand up and stretch or go for a short walk once an hour.
8. Get Enough Sleep
Besides putting you in a bad mood, not getting enough quality sleep can also be bad for your heart.
One study of over 2,700 adults found that those who regularly got less than 6 hours of sleep per night were at a significantly increased risk of heart disease.
Additionally, poor sleep has also been linked with an increased risk of obesity, weight gain, and chronic inflammation, all of which can also increase your risk for heart issues.
Practicing what’s referred to as good sleep hygiene can help you get more quality sleep each night. Examples of good sleep hygiene include:
- Limiting exposure to blue light (like from a TV, computer, or phone) 1-2 hours before bedtime.
- Avoiding sugary or heavy foods 2 hours before bed.
- Sleeping in a cool, dark room.
- Making your bed a place only for sleep and intimacy – not work.
- Going to bed around the same time most nights.
Additionally, having some way to gently calm your mind before bed can be helpful. Reading, listening to calming music, taking a bath, or practicing meditation are all good ideas worth trying. Some find that spraying their pillow with lavender can help as well.
9. Find Ways to Manage Your Stress
Stress is a negative emotion that we all experience. However, how we deal with our stress can have major implications on our mental and physical health. Including heart health.
Cortisol is a hormone that’s released during times of stress. It’s important for survival when you’re in physical danger.
However, having frequently elevated levels of cortisol have been linked with increases in blood pressure, cholesterol, triglycerides, and blood sugar levels — all of which can increase the risk for heart disease.
Additionally, stress can cause us to engage in behaviors that are also associated with poor heart health including overindulging in sweets or fried foods, smoking, or excess alcohol intake.
As a result, it’s important to find ways to help manage your stress levels, such as breathing exercises, listening to music, going for a walk, or taking a shower.
For more stress-management ideas, be sure to check out our previous post here.
The Bottom Line
The best way to keep your heart healthy is to move more and increase your intake of minimally processed whole foods. In particular, eating healthy fats, a variety of fruits and vegetables, and whole grains have all been linked with benefits for heart health.
Additionally, make sure to get plenty of sleep, stay active throughout the day, and find ways to manage your stress levels.
What heart-healthy behaviors do you incorporate into your days? Comment below!
Updated by: Anna Smith, RDN 08/2021
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