Nourishing Nutrition Tips for National Heart Health Month — Nomadista Nutrition

NUTRIENTS TO ADD IN TO IMPROVE HEART HEALTH:

Fiber. Fiber, found in foods like oats, beans, fruits, veggies and seeds has the remarkable ability to lower LDL (aka “bad”) cholesterol levels. By binding to cholesterol molecules, fiber helps to excrete them from the body, reducing the risk of heart disease.

Tips to add in more fiber: sprinkle flax seeds on yogurt/cereal, have a fruit or veggie at each meal, opt for 100% whole grain bread or start your day with oatmeal. 

Poly and monounsaturated fats. Contrary to popular belief, a low fat diet is not always heart healthy. You can and should include poly and monounsaturated fats (found in foods like olive oil, avocados, nuts and seeds) into your diet. These fats are associated with improved blood vessel function, inflammation reduction, and overall cardiovascular well-being.

Tips to add in more healthy fats: snack on olives or almonds, cook with olive or avocado oil, choose an avocado based mayo. 

Omega 3s. Omega-3s found abundantly in fatty fish like salmon, tuna, sardines and trout have strong anti-inflammatory properties that support heart health. Consuming more omega-3s has specifically been linked to a reduction in triglyceride levels. If you want to learn more about your omega-3 status, I offer an at home nutrigenomics test to help you see the bigger picture of your heart health. You can book a call here to learn more!

Tips to add in more omega-3s: try canned tinned fish like these from Scout, swap steak for salmon when eating out or make a quick tuna salad for lunch.

Antioxidants. Antioxidants, abundant in fruits, vegetables, and nuts, contribute to heart health by reducing oxidative stress, protecting blood vessels and lowering inflammation. 

Tips to add in more antioxidants: The deeper the color of the fruit/veggie, the more antioxidants it has. Prioritize incorporating richly colored produce like berries, cherries, carrots, and dark leafy greens such as kale and spinach. 

NUTRIENTS TO LIMIT TO OPTIMIZE HEART HEALTH:

Sodium. Excessive sodium intake has been linked to an increased risk of high blood pressure and cardiovascular diseases. Consuming too much sodium can lead to fluid retention, causing the heart to work harder and potentially contributing to the development of hypertension. The American Heart Association recommends no more than 2,300 mg of sodium a day and is moving toward an ideal limit of no more than 1,500 mg per day for most adults. Some research suggests that up to 40% of the normal population may be salt-sensitive, meaning they are even more prone to develop hypertension. To find out if you are salt sensitive, book a call with me to chat about nutrigenomics testing.

Saturated fats. High intake of saturated fats, commonly found in red meat, full-fat dairy products, and coconut oils, is associated with elevated levels of LDL cholesterol, a major risk factor for heart disease. The Dietary Guidelines for Americans recommends limiting calories from saturated fats to less than 10% of the total calories you eat. For a 2000 calorie diet, this would be no more than 22g saturated fat per day.