Here are seven things she eats and avoids for heart health (Image: Getty)
It’s widely recognised that lifestyle choices can significantly influence heart health, including factors such as type 2 diabetes and high cholesterol. These encompass dietary habits, physical activity levels, smoking status, and sleep patterns.
NHS England Digital reports that a concerning 59% of adults in England have elevated total cholesterol. High cholesterol typically doesn’t present any noticeable symptoms, earning it the ominous moniker of a ‘silent killer’. The only way to determine if you’re affected is through a blood test.
High cholesterol levels are detrimental as they can lead to plaque build-up in the arteries, resulting in a condition known as atherosclerosis. This can increase the risk of serious health complications like heart disease, stroke, and heart attacks.
Type 2 diabetes is another alarming health concern, as persistently high blood sugar levels can cause severe and potentially fatal complications affecting various organs and systems within the body. These complications can include heart disease, stroke, nerve damage, kidney disease, eye issues, and foot problems, reports Surrey Live.
To combat high cholesterol and reduce your risk of type 2 diabetes, it’s crucial to adopt a heart-healthy diet, engage in regular exercise, and make lifestyle changes such as quitting smoking and moderating alcohol consumption. This involves cutting back on saturated and trans fats, increasing your fibre intake, and incorporating healthy fats into your meals. Your doctor may also suggest medication like statins.
UC Davis Health’s esteemed dietitian, Margie Junker, with a special focus on cardiovascular nutrition, has shared her top recommendations for avoiding heart disease. She dishes out seven food suggestions, alongside pointers on what to shun for optimal cardiac wellbeing.
High cholesterol: Nutritionist reveals top prevention tips
1. Plenty of fruits and vegetables
Junker champions the consumption of abundant fruits and vegetables. Her personal choices include: “My favourite is blueberries because they’re a great snack, either fresh or frozen. I also love how easy spinach is to use. You can use fresh spinach as a salad or quickly sauté with garlic and onions.”
She identifies a fruit and veg-rich diet as crucial for lowering heart disease risk. Whether they are dried, fresh, frozen, or low in sodium if canned, all are beneficial. However, she cautions against certain items: “I avoid canned fruit in heavy syrup and any foods with high fructose corn syrup.”
2. Whole grains rather than refined grains
For grains, whole options trump refined versions every time, according to Junker. She shares her preferred choices: “My favourite grains to eat are quick oats and quinoa. Both are whole grains and easy to cook.”
She then warns against specific unhealthy alternatives: “I stay away from foods containing processed white flour because there are fewer nutrients and no fibre.”
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3. Healthy sources of protein
Plant protein: “I love to eat a serving of nuts daily. Walnuts and almonds are known for their omega 3 fatty acids. A quarter cup of nuts makes a great snack. Eating more nuts was associated with lower risk of heart disease, coronary heart disease, and stroke. Lentils are high in fibre, high in protein, easy to cook, and may cause less gastrointestinal (GI) discomfort than beans. A higher intake of legumes (beans and peas) is linked to lower heart disease risk,” she said.
Fish and seafood: “My favourites are salmon or seared ahi tuna because they are high in protein, have fewer calories and contain healthy heart Omega 3 fatty acids.”
Low-fat or fat-free dairy products: “My favourite is non-fat Greek yoghurt because of its versatility. It’s high in protein, has a lot of calcium, and can replace sour cream in many recipes. It’s a great breakfast option, stirred with quick oats and berries.”
Lean cuts of meat and poultry: “There is a direct association between eating red meat and the risk of heart disease and death. That relationship is even stronger for processed meat such as bacon or hot dogs. Instead of processed meats, I often choose skinless chicken thighs. It’s leaner than most beef, affordable and has more flavour than chicken breast, which I get tired of. I avoid processed meats. What’s in it? It’s a mystery! I also steer clear of full-fat dairy products.”
The dietitian avoids choosing and preparing foods high in salt (Image: Getty)
4. Liquid plant oils
The health guru steers clear of fats that remain solid at room temperature, such as bacon grease, shortening, and margarine. She also shuns tropical oils (coconut, palm, and palm kernel), animal fats (butter and lard), and partially hydrogenated fats. However, she occasionally utilises small quantities of coconut oil or butter to enhance the flavour of certain dishes.
Her preferred choice is avocado oil. “It has a high smoke point at 520 degrees”, she noted. “I like to bake with walnut oil for added flavour. Liquid plant oils are rich in unsaturated fats, which reduce low-density lipoprotein (LDL) cholesterol and heart disease risk. These include oils from peanuts, most tree nuts, and flax seeds.”
6. Foods with limited salt and added sugars
Margie Junker opts for dried herb blends, fresh herbs, and citrus to boost the natural flavours of foods. Explaining her minimal use of salt (sodium), she states: “There is a direct relationship between increased salt intake and high blood pressure.”
When it comes to healthily satisfying a sweet craving, the dietician shares: “I love using maple syrup in my coffee and oatmeal. I also sweeten with small amounts of local honey. I avoid any chemically based sweeteners and processed white sugar. Added sugars are associated with increased risk of type 2 diabetes, coronary heart disease and being overweight. Alternative sweeteners have shown mixed effects on metabolism.”
The health expert opts for whole grains rather than refined grains (Image: Getty)
7. Limited alcohol
The dietician recommends: “Water with a splash of lemon or cucumber is a great option for added flavour. If you don’t drink alcohol, don’t start. If you choose to drink alcohol, limit your intake. The risk of atrial fibrillation (A-fib) and of stroke increases with increased alcohol intake. Stroke and coronary heart disease are lowest in those who drink 1-2 alcoholic beverages daily.”
Staying active and eating right
Emphasising the importance of an active lifestyle combined with a nutritious diet, the secret to maintaining a healthy weight lies in balancing the two. Achieve the perfect energy balance by matching a healthful eating plan with a minimum of 150 minutes of moderate exercise each week.
The dietician points out that sound nutrition isn’t about extreme calorie cuts or embracing a diet high in saturated fats, as popularised by regimes like the Keto diet. Rather, it’s about savouring fresh, whole, plant-based foods that are seasonal, providing crucial vitamins and minerals that support overall health and cognitive function.