I recommend that patients follow an anti-inflammatory diet. Think of it as an eating style that’s rich in fruits, veggies, and whole grains, along with healthy fats found in fatty fish, nuts, olive oil, and yes—even an occasional serving of red meat. A 2018 study published in the New England Journal of Medicine found that this dining pattern reduced the risk of cardiovascular disease by around 30%. Follow this diet and improve your heart health with these 5 tips:
- Fuel up on fermented foods. We’re learning more about the link between gut health and heart health. Research suggests that as our gut bacteria change with age, they produce harmful substances that damage veins and blood vessels. Fermented foods, rich in live bacteria known as probiotics, help promote a healthy gut. Think yogurt, kefir, pickled veggies, and even sauerkraut.
- Don’t fear fat. Saturated fat has been vilified over the years, but it’s fine in moderation. Since this type of fat comes mainly from animal sources, opt for grass-fed beef, dairy, and butter whenever possible. These tend to be higher in omega-3s, a type of fat that’s been shown to lower blood pressure and triglycerides plus reduce overall inflammation in the body, which is linked to heart disease. And, of course, load up on foods rich in healthy fats, salmon and tuna, nuts, and olive oil.
- Be picky with your oils. Hands down, my favorite is olive oil. If possible, opt for extra virgin, which is less processed than the regular variety. I try to avoid cooking with vegetable oils as much as possible because they contain a lot of omega-6 fats, which, in large amounts, have been linked to chronic inflammation and increased risk of heart disease. Instead, I suggest making your next stir fry with avocado oil. It’s a bit pricier but very flavorful and heart-healthy.
- Eat strategically. Research now reveals that it’s not just what you eat, but also when you eat that’s important. One University of Pennsylvania study found that people who eat much of their food late in the day—after about 7pm—gain weight and have higher cholesterol and triglyceride levels than those who eat earlier. I advise my patients to get the bulk of their calories during daylight hours.
- Keep some superfoods on the menu every day. I eat three heart-healthy staples daily: oatmeal and blueberries for breakfast and a whole avocado on my salad at lunch. This is one area where your kids might get on board, too—since blueberries, oatmeal, and avocados are kid-friendly for even the pickiest eaters. Oatmeal is rich in a substance called beta-glucan, which has been shown to lower cholesterol. And a study published in the American Journal of Clinical Nutrition found that people who ate a cup of blueberries daily for six months reduced their risk of cardiovascular disease by 12-15 percent. Another study published in the Journal of Nutrition found that eating an avocado a day significantly lowers levels of your LDL, or bad, cholesterol.
Follow this eating pattern, and allow yourself an occasional glass of wine or piece of dark chocolate, and you’ll be well on your way to enhancing your cardiovascular health—and your palate—in no time.
