Heart Health Month: The Foods Your Cardiovascular System Loves

February is American Heart Month, and it is a timely reminder that cardiovascular disease remains the leading cause of death in the United States, accounting for approximately one in every four deaths according to the Centers for Disease Control and Prevention. The encouraging truth is that dietary changes are among the most powerful tools available to reduce cardiovascular risk — in many cases, more effective than medication alone for people who are not yet managing an acute condition.

The American Heart Association recommends a dietary pattern that prioritizes vegetables, fruits, whole grains, lean proteins and unsaturated fats. Foods rich in omega-3 fatty acids — fatty fish like salmon and mackerel, walnuts and flaxseeds — have demonstrated consistent benefits for reducing triglycerides, lowering blood pressure and reducing inflammation. Soluble fiber, found in oats, beans and apples, actively lowers LDL cholesterol by binding to it in the digestive tract and removing it before it can be absorbed.

Equally important is what to limit: sodium, added sugars, saturated fats and trans fats all contribute to cardiovascular risk by elevating blood pressure, promoting inflammation and raising LDL cholesterol. Reading nutrition labels and choosing whole foods over packaged products goes a long way toward reducing these compounds in your daily diet. At NutriGreene, we support clients with building individualized nutrition plans for clients managing cardiovascular risk — and February is always a great time to start.

Sources

• Centers for Disease Control and Prevention. Heart disease facts. CDC.gov. 2021.

• American Heart Association. Healthy eating. Heart.org. 2021.

• Kris-Etherton PM, et al. Omega-3 fatty acids and cardiovascular disease. Circulation. 2002;106(21):2747-2757.

Ready to take the next step in your nutrition journey? Schedule an appointment at NutriGreene today. www.nutrigreene.com | (203) 429-4211 | info@nutrigreene.com