It may be a coincidence that Valentine's Day falls in National Heart Health Month, but what better time to protect you and your loved one’s heart than the day of love?
Heart disease is the leading cause of death in the United States, with an estimated 80 million American adults having one or more types of cardiovascular disease, according to the American Heart Association.
Add these top heart-healthy foods to your home-cooked Valentine's Day dinner or keep them in mind when dining out.
Avocado
Although avocados are high in fat, don’t be so quick to pass them up. Most of the fat in an avocado is monounsaturated – the "good" kind of fat that can help lower LDL (bad) cholesterol levels while raising the amount of HDL (good) cholesterol levels in the body.
"Avocados are awesome," cardiologist Dr. Stephen Sinatra told Health.com. "They allow for the absorption of other carotenoids—especially beta-carotene and lycopene—which are essential for heart health."
Add avocados to salads or spread them on sandwiches instead of mayonnaise, but make sure to consume avocados in moderation due to fat content. A recommended serving size is 2 tablespoons, or approximately a sixth of a medium-sized avocado. One serving has 55 calories and five grams of fat. Two tablespoons of mayonnaise contains 120 calories and 10 grams of fat.
Salmon
Not only a great source of protein, salmon are also rich in omega 3 fatty acids. Studies show a diet rich in omega 3 fatty acids may help increase HDL levels of cholesterol and reduces the risk of heart attack, according to HealthCastle.com. Consuming salmon also reduces blood pressure and prevents blood clotting.
The American Heart Association recommends eating fish, particularly fatty fish such as salmon, tuna and herring, at least two times a week. All fish contain some level of omega-3 fatty acids, but some fish, including salmon, mackerel, sardines and herring, are more concentrated.
Oatmeal
Usually thought of as a comfort food, this fiber-packed breakfast is also a superfood.
With the highest proportion of soluble fiber of any grain, oatmeal can help reduce LDL cholesterol levels and help control blood sugar levels. Ten grams or more of soluble fiber each day decreases your total and LDL cholesterol levels. Eat 1 ½ cups of cooked oatmeal in the morning to start your day off with 6 grams of fiber. The American Dietetic Association recommends getting 25 to 35 grams of fiber a day.
Stay away from flavored instant oatmeal varieties, which generally contain less fiber and more sugar. For an even bigger health kick, add flax seeds or walnuts to oatmeal to score a source of omega-3 fatty acids, folate and potassium.
Berries
Whether your preference is strawberries, blueberries or blackberries, they are all packed with antioxidants and fiber.
A study appearing in the American Journal of Clinical Nutrition found people with risk factors for heart disease who ate two servings of berries each day had increased HDL cholesterol rates and lowered blood pressure by the end of an eight-week study.
"Blackberries and blueberries are especially great," Sinatra said, "but all berries are great for your vascular health."
Spinach
In terms of vegetables, the darker the better. Spinach's rich, dark color comes from multiple phytochemicals, vitamins and minerals that helps protect against heart disease.
Upping vegetable intake of any kind, even if it's not spinach, benefits the heart. A study conducted by Physicians' Health found those who ate at least two-and-a-half servings of vegetables each day for 12 years cut their risk of heart disease by 25 percent compared with those who did not eat vegetables. Each additional serving reduced risk by another 17 percent.
Legumes
Legume is a class of vegetable that include beans, peas and lentils – all of which are naturally low in fat and high in folate, potassium, iron and magnesium.
Legumes are packed with omega-3 fatty acids, calcium and soluble fiber, which helps lower levels of LDL cholesterol, therefore reducing the risk of heart disease.
Stock up on black beans, kidney beans, lentils and chickpeas for a guaranteed nutritional boost that is inexpensive, too.
Brown rice
Don't be deceived into thinking the only difference between brown and white rice is the color. White rice is a refined grain, one that is stripped of vitamins, fiber and other disease fighting components.
When brown rice is produced, only the outermost layer is removed, which is least damaging to nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67 percent of vitamin B3, 90 percent of vitamin B6, 60 percent of iron and all dietary fiber and essential fatty acids. Some white rice will then be enriched with vitamins after processing.
Whole grains, such as brown rice, lower cholesterol levels and reduce the risk of type 2 diabetes, according to Swedish Medical Center.
Nuts
Nuts usually get a bad rap for their fat content, but like avocados, they are full of monounsaturated fat, otherwise known as the "good" fat.
Eating nuts improves the health of the lining of your arteries and can reduce the risk of developing blood clots that can cause heart attacks, according to the Mayo Clinic.
Most nuts contain omega-3 fatty acids, fiber, vitamin E and plant sterols, a substance that can help lower cholesterol.
Remember to eat nuts in moderation, however, because even unsaturated fats still have calories. Instead of eating chips, which contain saturated fat, try some heart-healthy nuts, such as almonds, peanuts, pine nuts or pistachios. A handful of nuts a day, about 1.5 ounces, may reduce your risk of heart disease, according to the Food and Drug Administration.
Sources:
Web MD. "25 top heart-healthy foods," http://www.webmd.com/food-recipes/features/25-top-heart-healthy-foods; 17 Dec. 2009.
Health.com. "10 best foods from you heart," http://www.health.com/health/gallery/0,,20307113_5,00.html; accessed 17 Dec. 2009.
