Protect Your Heart with These Heart Healthy Foods

Heart Healthy Foods is the most important weapon we have to fight heart disease. With heart disease as the number 1 killer in the US, most people would agree that bad diet is the main culprit. We must change our dietary habits if we are to live to a ripe old age and retain a strong and healthy heart.

Let’s face it. We’ve spent most of our lives eating out, fast foods, deep fried, trans fats, high carbs and sugar. When we were younger, it didn’t really matter, and even if it did, we didn’t know the truth about heart healthy foods. Do you remember when we were told that margarine is good for our hearts because it is unsaturated? Now we know that it’s one of the most dangerous foods for our heart since it is high in trans-fats. And who would have believed that sugar is even bad for you? When I was in high school, my 8th grade science teacher told us that when we eat a chocolate candy bar, we should rinse out our mouth and swallow the “healthy” sugar so that we don’t get cavities. Who would have believed what Atkins was proposing might have actually been good for us?

Let’s look at heart healthy foods in order to put together a diet that can heal our hearts as well as manage our blood pressure and cholesterol and diabetes.

Heart Healthy Foods

Salmon is high in Omega-3 fatty acids. According to the latest findings of the American Heart Association, in order to gain the healthy benefits of the omega-3’s it is better to bake or boil the fish. Fish that is fried denatures the healthy oils of the fish. Fish also contains DHA and EPA which is good for brain function, cognition and memory, and EPA is beneficial for your circulatory system.

Olive Oil: Olive oil has been on the list of heart healthy foods due to its extremely beneficial effects on the heart. Due to its high monounsaturated fat content and its anti-oxidant properties, olive oil has been shown in studies to lower cholesterol levels by lowering the LDL’s (bad cholesterol) and raising the HDL’s (good cholesterol). Organic ExtraVirgin Olive Oil is the best form of the oil since it is higher in Vitamin E and phenols, and it is less processed. Phenols are the same plant compound found in the skins of grapes that have a high anti-oxidant content . Studies show that people who consume 2 tablespoons of virgin olive oil per day have improved LDL cholesterol and higher blood levels of phenols.

Nuts: Researchers from Penn State University reported that one of the better heart healthy foods is nuts. They claim that eating nuts daily can significantly reduces the incidence of heart disease. Based on 16 studies, they concluded that one can reduce the risk from 25-39%. Their studies were based on eating one ounce of nuts at least 5 times a week. Nuts contain healthy unsaturated fatty acids, and should be eaten raw so as not to de-nature these health giving oils. They have been shown to reduce cholesterol levels as well. Nuts contain vitamin E, folic acid (which helps reduce homocysteine) and plenty of plant fiber which is good for lowering cholesterol as well. Nuts also contain significant amounts of arginine which converts into nitric acid. This helps the blood vessels relax to prevent clotting. Many nuts are high in omega-3 fatty acids which are beneficial to the heart and blood vessels. Walnuts are particularly high in omega-3’s. Nuts should be eaten raw since roasting will de-nature the valuable healing potential of the oils.
Avocados: have been shown to lower cholesterol by 8% due to its content in mono-unsaturated fats, and beta sitosterol.

Coconut oil: Contrary to your gut feeling, coconut oil is classified as a saturated fat, and yet, scientists are discovering that this “saturated fat” can actually lower your LDL cholesterol and raise the HDL cholesterol. The reason is that the coconut oil contains medium chain fatty acids, and studies are showing that populations that eat high amounts of coconut oil in their diets have relatively good cardiovascular health and normal cholesterol levels. You can add coconut oil to your salads, on grains and over your fish or poultry for added health and flavor.

Oatmeal: Due to its high fiber and mineral content, oatmeal can reduce your cholesterol and reduce the risk of heart disease.

Beans: High in B vitamins and folate help reduce homocysteine. Beans also contain fiber, omega-3 and niacin.

Red Wine: It’s catechins and reservatrol has been shown to help in preventing heart disease. Don’t overdo it though. A half a cup a day is all you need.

...To Implement a Dr. Miller's Heart Healthy Diet:

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