Heart Healthy Foods

On Sunday, my dad had a minor heart attack. On Monday, he had a stint put in. On Tuesday, he came home under strict orders to start a new diet, take some new medications and an aspirin regimen, and start exercising within the near future (his doctor will clear him).

So, I started doing some reading on heart health and heart healthy foods! I found that a LOT of my favorite foods are located on a list of foods that help promote good cardiovascular health... I only need to incorporate them more often! So, adding this foods into my diet will be one of my goals for this next week!

Obviously, one of the first things to do in a heart-healthy diet is to reduce the amount of sodium intake. Look for low-sodium or no-salt added options. For example, choose no-salt added canned mushrooms or low-sodium cream of mushroom soup for recipes. (Can you tell I have mushrooms on the brain?) It is important to reduce sodium intake because sodium can contribute to high-blood pressure, which is a risk factor for cardiovascular disease.

Also, reduce the amount of trans- and saturated fats and cholesterol. The Mayo Clinic offers a "this not that"style lists to help you choose appropriate fats when cooking. I'll highlight them for you here and include the link to the article at the bottom of this post.

According to the Mayo Clinic, avoid butter, lard, bacon, gravy, cream sauce, non-dairy creamer, hydrogenated margarine and shortening, cocoa butter (found in chocolate), along with coconut, palm seed, cotton seed, and palm-kernel oils should all be avoided. Instead, use canola or olive oil, margarine labeled "trans-fat free" or cholesterol-lowering margarines such as Promise or Smart Balance (which is really good by the way!).

Also, increase your intake of fruits and vegetables but avoid coconut, vegetables with creamy sauces, fried or breaded vegetables, and canned fruits that are packed in heavy syrup (the ones packed in juice or water are still ok!). Choose fresh fruits and vegetables and canned vegetables labeled "low sodium" (or are low in sodium per reading the label).

There is also a whole list of protein to be avoided (all the *good* stuff: bacon, spareribs, cold cuts) and the proteins to increase in your diet. Rather than bore you with a few more lists, here is the link. ;-)

However, I do have one more list for you I got from MedicineNet.com (how's that for a legit-sounding name... they have "net" and "com" in their name!) These are the "best of the best" heart healthy foods. I will be starring the ones that I will be trying in the future and making bold the ones I like to eat and will be increasing in my own diet!

1. Salmon
2. *Flaxseed (ground)
3. Oatmeal
4. Black or kidney beans
5. Almonds
6. Walnuts
7. Red wine
8. Tuna
9. Tofu
10. Brown rice
    
11. *Soy milk
12. Blueberries
13. Carrots
14. Spinach
15. Broccoli
16. Sweet potatos
17. Red bell peppers
18. Asparagus
19. Oranges
20. Tomatos
21. Acorn squash
22. Cantaloupe
23. *Papaya
24. Dark chocolate (70% or higher cocoa content)
    
25. *Tea

So, I already like 12 things (that's almost half!) of the list! I just need to start eating them more often... I think I'll start with the chocolate... ;-)