What is the healthiest diet for your heart?
According to the 2021 Guidelines of the Polish Cardiac Society, a heart-healthy diet is based on the following recommendations:
- more plant-based than animal-based foods
- 30–45 grams of dietary fiber (from whole grains) daily
- at least 2–3 servings (1 serving = at least 200 grams) of fruit and the same number of servings of vegetables daily
- fish (especially oily types) 1–2 times/week
- 30 grams of unsalted nuts daily
In addition, the intake of certain dietary constituents should be reduced:
- trans fats – cut to a minimum
- saturated fats (of animal origin) – make sure that they make up less than 10% of daily energy intake
- salt – reduce daily consumption to 5 grams (1 flat teaspoon)
- red meat (especially processed) – not more than 350–500 grams per week
- alcohol – limit the intake to 100 grams per week
- sweetened beverages – including fruit juices and sweetened carbonated and non-carbonated soft drinks
Some of the world’s healthiest eating patterns – such as the Mediterranean diet or the DASH diet – fit into these guidelines (more information HERE). Two questions remain: why is it so important to put these recommendations into practice and how can it be done?
Substitution of animal products with plant-based alternatives
Cutting down the consumption of meat and full-fat dairy products is good for the heart on many levels. First and foremost, it reduces the intake of saturated fatty acids and dietary cholesterol, but also helps eliminate some of the substances that may contribute to the development of cancer.
Saturated fatty acids are substances that increase inflammation in the body. Inflammation is at the root of most diseases including cardiovascular conditions such as atherosclerosis. Replacing saturated fatty acids with such dietary components as poly- and monounsaturated fatty acids or carbohydrates from whole-grain cereal products entails a reduction in blood LDL levels. This contributes to lowering the overall risk of cardiovascular disease.
In addition to the high content of saturated fatty acids, there is yet another important health aspect related to red and processed meat. The International Agency for Research on Cancer has classified processed meat as carcinogenic to humans, and red meat as probably carcinogenic to humans.
Swapping some of the meat and meat products in your diet for plant-based foods brings a number of health benefits not only for the heart but for the whole body. In practice, reduced consumption of meat entails an increased dietary intake of legumes. For example, instead of cooking pork casserole, you can prepare a bean- or lentil-based ‘stew’. A good alternative to a butter and ham sandwich is bread with a hummus spread.
Increased intake of polyunsaturated fatty acids
In addition to being alternative sources of protein, vegetables (and also fish) contain valuable fats that play an important role in the prevention of cardiovascular diseases. Fatty acids present in vegetable oils (rapeseed, linseed, etc.), olive oil, avocados, nuts, seeds and oily sea fish are known for their beneficial effect on blood lipid parameters.
Fish is a particularly valuable food due to the presence of omega-3 fatty acids (mainly EPA and DHA). Oily sea fish (such as salmon, mackerel, sprats, sardines and herring) is a dietary staple that should be on your plate at least once or twice a week. It can be used as a component of different meals: breakfast, lunch or dinner. Pay attention to the consumption of salt, though. Its content in salted or smoked fish fillets substantially exceeds the recommended intake (<5 g/day).
In turn, the recommended 30-gram portion of nuts (walnuts, hazelnuts, cashews, and others) can be added to morning oatmeal, used as a topping for yogurt or made into a paste, so meeting the recommended daily intake is not a challenge.
What carbohydrates are best for the heart?
There’s a very good reason why the official guidelines include a recommendation to reduce the consumption of carbonated drinks and fruit juices: they are a source of simple sugars that cause a spike in blood glucose levels. Although hyperglycemia is typically associated with diabetes, an elevated blood sugar level also affects other body systems, including the cardiovascular system. This is because it contributes to glycation or, in simple terms, is the attachment of sugar molecules to the body’s proteins. When the process affects the protein in the walls of blood vessels, the risk of atherosclerotic vascular changes increases.
Instead of sources of simple sugars, you should pick foods containing plenty of fiber and complex carbohydrates, such as whole-grain cereal products, legumes or nuts. Fresh fruit is highly recommended as well. Even though fruits contain simple sugars, they are also rich in fiber and vitamins. Other ingredients that should be added to the diet include oatmeal, coarse groats and wholemeal sourdough bread. They help reduce post-meal blood glucose spikes and provide the recommended amount of fiber.
Diets for a healthy and efficient heart
Recommendations of cardiology societies regarding optimal diets for the prevention and management of heart diseases are consistent with the Mediterranean, DASH, anti-inflammatory, and low-glycemic index diets. Keep in mind another thing, too. Even sticking to the “normal” rules of healthy eating will benefit your heart more than a standard highly-processed Western diet.
What’s the take-away message? Eat heart-friendly foods to keep your heart healthy for as long as possible for you and your loved ones!
A proper diet should be complemented with physical exercise. More information can be found HERE.
To the heart through the stomach: an idea for a Valentine’s Day dinner
Starter – cream of leek soup
Ingredients:
- 1 leek
- 1 onion
- 1 clove of garlic
- 2 potatoes
- 0.5 L water or vegetable stock
- 2 tablespoons of olive oil
- seasoning to taste
Preparation:
Slice the white part of the leek, onion and garlic into half-moons. Sauté in olive oil in a pot until soft. When the vegetables are tender, add water or vegetable broth, followed by diced potatoes, to the pot. When the potatoes are cooked, blitz the contents of the pot with a stick blender to a smooth paste, adding your favorite seasoning.
Main course – whole-grain pasta with salmon and spinach
Ingredients (serves two):
- 300–400 grams of salmon fillet
- 250 grams of baby spinach
- 1/2 cup of low-fat cream cheese
- 1/2 onion
- 1 clove of garlic
- 1 pinch of nutmeg
- lemon to taste
- 200 grams of whole-grain pasta
- salt and pepper to taste
- 2 tablespoons of olive oil
Preparation:
Preheat the oven to 180 degrees. Place the salmon fillet in an ovenproof dish. Sprinkle with a little salt and pepper. Put thin lemon slices on top. Cover the ovenproof dish and put it in the oven. Bake the salmon for 15–20 minutes.
In the meantime, cook the pasta (save 1 cup of the pasta cooking water for later). Finely dice the onion and garlic, then fry in olive oil. When the onions are translucent, add the spinach, and simmer until the water evaporates. When the spinach has reduced in volume, season it with nutmeg and add cream cheese (you can also a little lemon juice for taste). Add some of the pasta cooking water to the spinach and cheese to make a sauce. Combine the cooked pasta and shredded baked salmon with the sauce. Finish by mixing all the ingredients together.
Dessert – chia pudding with mango mousse and blueberries
Ingredients (serves two):
- 6 tablespoons of chia seeds
- 2 small cups of milk or vegetable drink
- 2 teaspoons of xylitol or erythritol
- 1 mango
- 100 grams of blueberries
- mint leaf or grated dark chocolate for decoration (optionally)
Preparation:
The dessert should be prepared a few hours before serving.
Combine chia seeds with milk and erythritol (or xylitol) in a bowl. Spoon the mixture into serving dishes (for example, tall glasses or mason jars). Blitz the mango to a smooth purée and put it on top of the chia seed layer. Chill the dessert in a fridge for at least 3 hours. Before serving, top with blueberries and garnish with a mint leaf or grated dark chocolate.