Foods Your Heart Will Love

Nutrition plays a key role in our health and it is particularly important when it comes to heart health. When we think of foods that are good for our heart, fish, vegetables and whole grains come to mind. But, according to Sherry Torkos, well-known pharmacist, fitness instructor and author of The GI Made Simple and Winning at Weight Loss, there are also certain indulgent foods that are actually good for your heart. Some of these foods are often surrounded by misconceptions, so put aside what you may have heard about them and read on.

Avocados

Avocados often get a bad rap because they are high in fat, explains Torkos. However, the primary type of fat they provide is the beneficial kind, namely monounsaturated fat. A small (100-gram/3.5-ounce) avocado provides 9.8 grams of monounsaturated fat and only 2.13 grams of saturated fat. Mono- and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and decrease risk for heart disease. Avocados provide other heart healthy elements such as soluble fiber, phytosterols, potassium, and many vitamins and minerals.

Chocolate

Chocolate is a favorite treat for many, and mounting research has revealed that it offers significant heart benefits, says Torkos. The antioxidant flavonoids in cocoa help reduce the risk of clotting and protect the inside lining of arteries. Cocoa has been shown to reduce LDL cholesterol and modestly reduce high blood pressure. Some chocolate products now have phytosterols added, which boosts their heart benefits. To obtain the most benefits from chocolate, reach for dark chocolate that contains at least 70% cocoa solids. Milk chocolate has less antioxidants and less heart benefits and white chocolate isn't truly chocolate - it is not made with cocoa and does not contain any flavonoids. Dark chocolate is still a source of calories, fat, and sugar, so enjoy it in moderation (a few small pieces daily).

Coffee

Many of us jumpstart our day with a cup of coffee for the caffeine jolt. However, coffee also provides a rich source of heart healthy antioxidants. A recent review of clinical studies concluded that habitual coffee drinking was associated with a lower risk of coronary heart disease in women. In this review, researchers examined data from 21 studies and reported that moderate coffee consumption (of up to four cups of coffee per day) was associated with an 18% reduction in risk of heart disease in women.
Because of its caffeine content, coffee can have a stimulating effect and should be avoided or consumed conservatively if you have high blood pressure, insomnia, anxiety, or a stress disorder. It can also worsen acid reflux and pregnant women should moderate their intake of caffeine to 200 mg per day from all sources.

Nuts

Nuts are thought to be unhealthy because they are high in fat, but like avocado, it is a healthy fat (monounsaturated). Almonds, walnuts, pistachios, and hazelnuts contain many other heart-healthy compounds, including phytosterols, L-arginine, magnesium, potassium, antioxidants and soluble fiber. Several studies have shown that nuts can significantly reduce blood cholesterol and help keep blood vessels healthy and elastic. And, although nuts are high in calories, some studies have found that increasing nut consumption by several hundred calories per day (a handful of nuts) does not cause weight gain. However, here too, moderation is the key. Replace other foods high in saturated fat with nuts. Add nuts to a salad instead of cheese or meat or have almond or cashew butter on your toast instead of regular butter. Nuts are also a nice addition to cereal, yogurt, and steamed vegetables. Choose unsalted nuts to avoid spiking your sodium intake.

Red Wine

You have likely heard about the heart-health benefits tied to red wine. Numerous studies have shown that moderate consumption of wine is associated with a decrease in death caused by heart disease. A lot of the research has focused in on red wine, as it is a particularly good source of antioxidant compounds, including polyphenols, flavonoids, and resveratrol. These compounds help to raise HDL cholesterol and prevent platelets in the blood from sticking together, reducing the risk of clot formation and heart attack or stroke. White wine and grapes also contain these antioxidants, but in lower amounts.

It is important to note that the benefits of drinking wine (and other alcohol) are tied to a moderate intake: one drink per day for women and one to two drinks per day for men. Drinking too much alcohol can raise triglycerides and also contribute to high blood pressure and heart failure.

Eating heart-healthy doesn't have to be boring or depriving. Enjoy some of these foods along with your vegetables, fruits, whole grains and fish for a well balanced diet that is good for your heart.

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