Amazing Wellness January/February 2019

need to know | preventive nutrition & supplements
10 TIPS
FOR A HEART-
HEALTHY DIET
Whether you have years of unhealthy
eating under your belt, or simply want
to fine-tune your diet, here are
10 heart-healthy diet tips By Lisa Turner
In spite of all the advances in the fight against heart disease,
it is still the leading cause of death for both women and men in
the U.S. But studies show that adding certain nutrients to your
diet can slash your risk. Protect your ticker with these easy ways
to make your diet heart-healthier.
1. SWITCH YOUR SPREAD
Instead of butter or cream
cheese, smear bagels and toast
with nut butters: they’re rich
in monounsaturated fats,
which regulate cholesterol
levels, lower blood pressure,
and protect the heart. While
the link between butter, other
saturated fats, and heart disease
is complicated, most studies
show that replacing saturated
fats with vegetable oils protects
the heart. Definitely skip the
margarine, as it’s high in trans
fats that dramatically increase
the risk of heart disease, even
in very small amounts. If you
don’t eat nuts, spread bread
with healthy fats: try mashed
avocado, olive oil mixed
with garlic and hummus,
or sunflower butter, honey,
and cinnamon.
2. MAKE YOUR
OWN “SALT”
Lowering sodium intake can
reduce cardiovascular risk by
as much as 24 percent. Start
by steering clear of processed
foods like chips, crackers,
luncheon meats, and
fast foods. Even
pasta sauce, salad
dressings, canned
soups, and condiments
can have
as much as 1,000
mg of sodium per
serving, nearly half
the daily recommendation.
To add flavor sans sodium, make
savory blends of pungent herbs.
Try garlic powder, white pepper,
ground ginger, and curry; studies
show they can reduce inflammation,
protect the arteries,
and may lower cholesterol.
3. ADD BEANS
TO EVERYTHING
Beans are loaded with fiber—a
cup of navy beans contains 18
grams, about half the recommended
daily intake—and can
reduce levels of harmful LDL
cholesterol, improve glucose
healthy tip!
Adding meat-free meals
into your diet can lower
your risk of heart
disease.
metabolism,
normalize
blood pressure,
and protect
against inflammation.
In one study,
people who ate beans four
or more times a week had a
22 percent lower risk of heart
disease. Other high-fiber
options: raspberries, pears,
barley, sweet potatoes, oat
bran, and whole-wheat pasta.
4. MAKE MONDAYS
MEAT-FREE
Studies show that vegans and
vegetarians have lower risks for
heart disease and cardiovascular
mortality. Instead of meat,
focus on plant-based protein
such as beans, lentils, nuts,
seeds, and soy. Swap crumbled
tempeh for beef in pasta sauce,
make burgers from black beans
and ground chia seeds, use
lentils in sloppy joes, and toss
edamame and walnuts into salads.
If you do eat meat, stick to lean
versions, such as poultry, fish,
and lean cuts of red meat, and
limit serving size to 5 oz. a few
times a week.
5. HAVE A DAILY SALAD
And super-size it. Vegetableheavy
salads are packed with
fiber, antioxidants, and heartprotective
nutrients, and can
protect you from cardiovascular
and other diseases. Have a big
salad for one meal a day, with
a variety of nutrient-dense
selections: try kale, arugula,
26 WINTER 2019 | AMAZING WELLNESS