While healthy nutrition is important for the entire body, it is imperative to be “heart healthy” in one’s diet. Many heart conditions and diseases are a direct reflection of diet and nutrition, according to Janice Baker, M.B.A., a Registered Dietitian (R.D.) and Certified Diabetes Educator (C.D.E.). She said the most common heart diseases in women are atherosclerosis, a buildup of plaque in the arteries, and high blood pressure.

Both are “silent killers,” often offering no symptoms, and both are largely avoidable with proper nutrition habits, Baker said.

In order to avoid heart disease, or to alleviate the severity of a current heart condition, intake of trans and saturated fats should be kept to a minimum, Baker noted. Sodium intake should be less than 2,400 milligrams per day, and overall calorie intake should be limited in order to maintain or achieve a desirable body weight.

“This means limiting fried foods, fatty meats, and large portions of calorie-dense foods such as candy, refined sugars, and fast foods,” said Baker, who recommended that no more than 7% of calories should be from trans and saturated fats in a daily diet for someone fighting heart disease.

If someone is craving sweets, Baker suggests indulging in a small handful of dried fruit and nuts. If fast food is what you crave, eat a plain burger instead of a cheese burger. Even better, “Get used to buying a turkey sandwich instead of a burger,” said Baker. “And best yet, bring your own lunch, such as a peanut butter and Jelly sandwich and fruit, Save a ton of calories, time, and money.”

Eat plenty…of the right foods

Baker advises those battling heart conditions and those concerned about preventing heart issues to eat plenty of plant-based foods such as fruits, vegetables, beans, nuts, and whole grains.  She also recommends low- or no-fat dairy, fish, lean meats, and chicken.

“They have protective nutrients and antioxidants which help decrease inflammation, which affects arterial function,” said Baker. “They are high in fiber which promotes weight control and proper blood sugar and cholesterol” levels. They also are low in sodium, thereby promoting blood-pressure control.

According to Baker, food choices change depending on the age of the person, chewing and swallowing ability, cooking ability and cultural background.

Claims to be heart-healthy are made for many foods, yet even though there are “pretty specific” labeling rules for health claims, Baker said they still are confusing. “Many foods can claim to be heart-healthy,” she said. “But still, if you eat too much overall and gain excess fat weight, this is in itself a stress on the heart.

“The foods that are the best don’t have fancy labels or marketing,” Baker added. She suggested basic low-cost foods such as fresh fruits and vegetables, canned or frozen low sodium/low sugar fruits and vegetables, and plain oatmeal. Beans, seeds, and nuts also should be on the shopping list regularly. “Basically, foods that are least processed and have not been messed with” are what a healthy heart needs, she said, citing the example of plain baked potatoes being better than the boxed instant kinds.

The key to a healthy heart is to eat unprocessed, raw foods as much as possible and keep sugars and fats to a bare minimum, Baker concluded. She also offered a heart healthy recipe for blueberry orange almond bread:

Blueberry Orange Almond Bread

  (Makes one loaf; 24 slices per loaf) 

• 1 cup high-fiber cereal  (such as All Bran, Fiber One, or other)
• 1 cup orange juice
• ½ teaspoon vanilla
• 2 cups whole wheat flour (you may substitute white flour if preferred)
• ½ cup sugar
• 1-½ teaspoons baking powder
• ½ teaspoon baking soda         
• ½ teaspoon salt
• 2 tablespoons canola oil
• 1 egg
• 1 cup fresh or thawed frozen blueberries
• ½ cup sliced almonds

Heat oven to 350 degrees. Grease bottom only of 9 x 5 x 3 inch loaf pan. Crush cereal.  Stir together orange juice, vanilla, and cereal in large bowl; let stand ten minutes. Stir in remaining ingredients, gently stirring in blueberries last. Pour into pan. Bake 50–60 minutes until toothpick inserted into center comes out clean. Cool ten minutes. Loosen sides of loaf; remove from pan. Cool completely before slicing. 

Nutrition content per slice  

• 110 calories
• 16 grams carbohydrate
• 3 grams protein
• 5 grams fat
• 7 mg cholesterol

• 58 mg sodium

Serving Suggestions:

• This freezes well – wrap in plastic wrap and then place inside a freezer bag or wrap again with aluminum foil
• Substitute chopped walnuts or pecans for the almonds
• When bread is cool after baking, slice portions and individually wrap for a great “grab and go” breakfast or snack
• Serve warm with vanilla frozen yogurt on top
• Mix in ½ cup chopped dark or extra-dark chocolate or chocolate chips before baking

 –Jennifer Nunez

 Resource: 

Janice Baker, M.B.A., R.D., C.D.E., Registered Dietitian, Certified Diabetes Educator: www.bakernutrition.com