Heart healthy food card from a cardiologist

Demystifying a heart-healthy diet was the subject of a talk by cardiologist Dariush Mozaffarian, MD, dean of the Friedman School of Nutrition Science & Policy at Tufts University, at a recent health summit. by The Well. In his speech, Dr. Mozaffarian pointed out which foods were protective foods (aka related to protection against heart disease), foods to be consumed in moderation, and foods to be minimized (as they adversely affect heart health). This simple framework makes creating a heart-healthy diet a little easier. Read on for all the details.

Card of healthy foods for the heart

Protective foods

Fruits, nuts, fish, vegetables, vegetable oils (such as olive oil, avocado oil, and flaxseed oil), whole grains (such as quinoa, brown rice, barley, l oats, millet, farro, sorghum, beans and yogurt all form the “protective” end of the food map; these are foods according to Dr. Mozaffarian that actively help prevent cardiovascular disease. “Many of these foods give birth to new life, planted in the ground under the most difficult conditions, they nourish new plant life. Thousands of traces [polyphenols] and other nutrients in these foods, necessary to nourish a new plant at the time of its birth, are what our bodies need as we age, ”says Dr. Mozaffarian, referring primarily to fruits, vegetables and with beans. Polyphenols are beneficial for heart health because they increase protective HDL cholesterol (the good cholesterol) and help reduce inflammation.

Watch the video below to learn more about the benefits of olive oil:

Dr Mozaffarian adds that both vegetable oils and fish contain healthy fats, and yogurt contains active probiotics, which promote gut health. For him, the nutrients in food are not only beneficial for one part of the body; what’s good for your heart is good for your body in other ways as well, such as brain and gut health. Healthy fats, for example, are also important for brain health. And a study showed that participants who ate more than two servings of yogurt per week were 20% less likely to suffer from heart disease or stroke, showing that it is a beneficial food for the gut and the heart.

Foods to eat in moderation

Dairy, poultry, eggs, and unprocessed red meats all make up the middle of Dr. Mozzaffarian’s food map. In moderate amounts, these foods will have no negative impact on heart health, but if you eat too much of them, it could put unnecessary stress on your heart.

The reason dairy products are recommended in moderation is that they contain more saturated fat than unsaturated fat – and saturated fat, in excess, is not good for heart health. The same goes for red meat, which contains more saturated fat than fish or plant proteins, such as beans. The egg verdict is a bit more complicated. Some studies show that eating an egg every day may actually help reduce the risk of cardiovascular disease. But eating more than that can be too good a thing – which is why Dr Mozaffarian recommends consuming it in moderation.

Watch the video below to see what a professional egg dietitian does:

Foods to minimize

Refined grains, starches, sugars, processed meats, and foods high in sodium all make up the “harmful” red section of the heart healthy foods map. “Refined carbohydrates and starches are digested quickly, resulting in spikes in glucose, which harms the liver, increases insulin and triglycerides, and leads to central weight gain and diabetes,” he says. “These carbohydrates are also fully digested in the stomach and small intestine, starving the gut microbiome in the large intestine, leading to other health problems.”

As for foods high in sodium – which Dr. Mozaffarian says often include packaged foods and processed meats – they are linked to increased blood pressure, which creates scarring in blood vessels, heart, and kidneys. . “Processed meats may also contain other preservatives that could increase the risk of diabetes,” he adds, a condition associated with an increased risk of heart disease. A good rule of thumb is to keep your sodium intake below 2,300 milligrams per day.

It bears repeating that cardiovascular disease is largely preventable. What you eat now will impact you in the future – and as this food map shows, there is still plenty you can keep on your plate.

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