February is Heart Health Month and with so many conflicting news stories on what’s “healthy” for heart disease prevention it’s hard to know where to start.  Let’s clear up the confusion based on the most current research so you and/or your loved ones can take charge of their heart health.

Most of us have been taught that dietary cholesterol and saturated fat intake are the leading causes of heart disease. Current research tells us otherwise unless you are a “hyper-responder” which is quite rare.  Instead, metabolic problems like insulin resistance and inflammation play a much larger role than serum cholesterol levels or dietary fat intake in our risk of developing this disease.

If you or someone you love has been diagnosed with heart disease or at higher risk of developing heart disease, a nutrient dense, anti-inflammatory Paleo-based diet is an excellent starting place.  It includes all the necessary nutrients in their most bioavailable form, emphasizes an optimal balance of fats, eliminates highly processed and refined foods (that contribute to blood sugar problems) and reduces other food toxins that interfere with absorbing nutrients.  There’s a lot of room for customization with this approach depending on your specific needs:

  • Those with insulin resistance such as high triglycerides, low HDL, high blood sugar or overweight may benefit most from a low-carbohydrate version.
  • Those without the above but simply high total cholesterol may benefit most from a “Mediterranean” Paleo diet.

Regardless of which category you fall into, anyone at greater risk for heart disease can benefit from the following:

Eat Cold-Water, Fatty Fish & Shellfish

These fish are great sources of omega-3 fatty acids, which are beneficial for heart health. They have been shown to decrease heart disease risk by decreasing inflammation and positively changing gene expression. Focus on fish with high levels of EPA and DHA such as wild caught salmon, mackerel, herring, sardines, anchovies, bass and fresh water trout as well as shellfish like oysters, clams and mussels. Aim for 12-16 ounces per week for best effects.

Focus on Monounsaturated Fats

Monounsaturated fats reduce LDL, triglycerides, and inflammation. They also increase HDL (good cholesterol) and lower blood pressure. Focus on olives, cold-pressed olive oil, avocados and macadamia nuts. Aim for a handful of macadamia nuts, 1/4 to 1/2 of an avocado, and 1 tablespoon of olive oil daily.

Increase Your Antioxidant and Polyphenol Intake

Antioxidants help reduce oxidative damage (which contributes to plaque formation), while polyphenols increase insulin sensitivity, lower blood pressure, and lower oxidized LDL cholesterol among many other benefits. To accomplish this, eat the rainbow! Fruits (especially dark colored berries) and vegetables are great sources of both but don’t miss out on meats, organ meats, eggs and pastured dairy which contain important antioxidants not found in plant foods like CoQ10.

Eat Nuts

Nuts have been shown to reduce cardiovascular risk factors such as BMI, waist circumference, and systolic blood pressure. Tree nuts are most beneficial and include almonds, Brazil nuts, cashews, chestnuts, filberts/hazelnuts, macadamia nuts, coconut, pecans, pine nuts, pistachios, and walnuts. Be careful not to overeat these as it’s easy to do so!  Aim for one handful of nuts several times per week.

Eat Fermented Foods and Soluble Fiber

Fermented foods help reduce lipid levels as well as increase antioxidant potential, lower blood pressure and inflammation. These include sauerkraut, kimchi, beet kvass, kombucha, kefir, pastured yogurt and more (note that these can be home made or purchased in the refrigerator section in health food stores and contain live cultures, NOT vinegar-based sauerkraut on the grocery shelf).  Aim for one to two tablespoons with each meal, plus a half cup kombucha or kvass and a half cup yogurt or kefir per day.

Soluble fiber also improves gut health and lowers lipid levels. Include some starchy vegetables and fruits in your diet to increase your intake of soluble fiber.

Practice Stress Management

It’s vital for anyone at risk for heart disease or with high cholesterol to implement a stress management practice. Meditation, deep breathing, tai chi, yoga or other mindfulness and relaxation practices should be incorporated on a daily basis.

Get Enough Sleep

Sleep deprivation is associated with weight gain, systemic inflammation and has been shown to double the risk of heart disease! Make sure your evening routine allows for 7-8 hours per night and practice good sleep hygiene by avoiding blue light at night, using blackout shades or an eye mask, and getting sunlight exposure when you wake up in the morning.

Incorporate Physical Activity

Physical activity helps with weight management and improves blood pressure, insulin sensitivity, and lipid levels – all of which decrease the risk of heart disease. Focus on standing and walking more (aim for those 10,000 steps/day) and incorporate 150 minutes of moderate intensity activity, 75 minutes of strenuous activity and 30 minutes of high intensity activity per week for best results.  Just make sure you don’t overdo it as overtraining can completely negate the benefits of exercise!

Contact me if you’d like more information on how to customize your heart healthy plan! There’s SO MUCH you can do with targeted nutrition, lifestyle and in some cases supplements to reduce your risk or improve your current status.  Let’s look at your current lab results and create the plan that’s right for you.

Looking for a delicious, heart healthy Valentine’s Day treat? Try the Dark Chocolate Berry Cups in my Recipe section!