Living a heart-healthy lifestyle can be challenging, especially if you don’t know where to begin. When I speak to people, their biggest concern always seems to be what foods to eat. With so many conflicting messages, sometimes it is overwhelming. In fact, the most common complaint I hear is that people are not exactly sure what to eat to help prevent heart disease.
Recently I saw a 64-year old women in the office, who saw a show on television claiming that fats are good for her. Because of that, she started using butter on her bread in the morning, eating cheese without monitoring her intake, and indulging in meats and cream sauces. Besides the 14-pound weight gain and elevation in her blood sugar, she had a significant increase in her LDL cholesterol, all which can lead to atherosclerosis (blockages in the arteries), heart attacks and strokes. At this time, the intervention was not a medication, but rather it was to explain the nature of fats and how some are just better than others.
We cut out the butters and cheese, and substituted avocados as a spread on her bread, and we got rid of the processed meats and creams. We discussed how fats are different, and how foods that contain polyunsaturated and monounsaturated fats, as opposed to saturated fats, can decrease bad cholesterol levels. Not only that, the fiber found in avocados (1/3 of an avocado provides a good source!) can decrease bad cholesterol and help stabilize blood sugar levels.
Adopting the Mediterranean Diet is a great first step toward eating heart-healthier, and the majority of these foods are easy to find in the grocery store, available all year round. This dietary pattern is filled with foods that you would find on the beaches of the Mediterranean Sea, with whole grains, fruits, vegetables, olive oil, nuts and lean meats and seafood. The Mediterranean-Style Diet is also one of the three healthy eating patterns recognized by the Dietary Guidelines for Americans for its association with positive health outcomes in various studies. The Mediterranean diet’s high content of polyunsaturated and monounsaturated fats and omega 3 fatty acids, provides a compelling reason to make a shift to this dietary pattern. And, as a fresh fruit containing naturally good, unsaturated fats, fresh avocados can fit right in.
I try to tell people not to be confused. Eating for a healthy heart can actually be quite simple as long as you make sure to incorporate more whole grains, fruits, vegetables and foods that contain mono- and polyunsaturated fats. Choosing these foods can help nourish your body. When you find foods that can actively make you healthier, you know you are doing the best for yourself and your heart. For me, a simple bowl of mashed avocado and side of vegetables is my heart’s desire, and exactly what my heart needs!
-Dr. Suzanne Steinbaum, attending cardiologist and Director of Women’s Heart Health of Lenox Hill Hospital in New York City
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