Better Nutrition February 2019

HOW TO
KEEP
YOUR
HEART
HEALTHY
The latest evidence on the best diet, exercise, and
heart supplements—even if you take prescription
drugs to reduce harmful blood clots, cholesterol,
or blood pressure by Vera Tweed
Being physically fit and eating a
heart-healthy diet can each cut
risk for heart disease in half.
Does that mean you’ll be free of heart
problems forever if you do both? No
one has tested the premise, but you’d
certainly be in better health.
BEST FOODS FOR A
HEALTHY HEART
Despite decades of a low-fat diet being
promoted as the answer, recent evidence
paints a different picture. In fact, the key
drivers of heart disease are sugary and
starchy foods, rather than fat. A major
U.S. study found that people who get
25 percent of their calories from added
sugar (sodas and other sweetened drinks
are major sources) are more than twice
as likely to die from heart disease as those
consuming less than 10 percent of
calories from added sugar. Another
study found that eating foods that
trigger high blood sugar—including
sweetened drinks and starchy
foods—contributes to atherosclerosis
and doubles risk of heart-related death.
In contrast, eating more seafood rich
in omega-3 fats, non-starchy vegetables,
fruits, nuts, and seeds has a protective
effect on the heart. A moderate amount
of full-fat dairy foods and unprocessed
red meat are also good. In other words,
aim to eat more vegetables (other than
potatoes), more fish and seafood, more
fresh fruit, and some nuts and seeds.
Some dairy and meat are fine as well. Go
easy on grains, because many of today’s
dishes are overloaded with them—big
bowls of pasta, large buns for burgers
and sandwiches, and pizza with thick
crusts are common examples.
HEART-HEALTHY EXERCISE
When it comes to exercise, spending
endless hours on a treadmill is not
the most effective regimen for heart
health. Activities such as brisk walking
or running at a moderate, steady pace
have been the standard for improving
fitness, but they aren’t the best. An
analysis of studies following nearly 1,000
people with heart disease found that
interval training—short spurts of intense
activity alternated with movement at a
relaxed pace—is more effective.
Here’s an example: Instead of walking
at the same pace for 20–30 minutes,
walk as fast as you can for a block and
then walk at a slower, more comfortable
pace for one or two blocks, and repeat
the cycle multiple times.
Weightlifting is an alternative. A
study at the University of Iowa looked
at 13,000 people and found that just
lifting weights—twice per week—reduced
FEBRUARY 2019 • 29