In honor of American Heart Month, "Good Morning America" consulted renowned experts to offer guidance, dietary suggestions, and wholesome dishes that might assist home chefs in maintaining a diet that prioritizes heart health.Lean, unprocessed red meat, whole fruits and vegetables, dairy, beans, nuts, and whole grains are all part of the increasingly well-liked Mediterranean-style diet, which is endorsed by the American Heart Association. It has been hailed as a great option for anyone looking to support their heart health in their daily diet.
Top Tips for a Heart-Healthy Diet
On "GMA," registered dietitian Stefani Sassos said, "Instead of focusing on all the stuff that you have to restrict on a heart-healthy diet, I want to focus on an abundance of heart-healthy foods that you can incorporate into your daily routine."
Choose "more healthful fats that help enhance blood cholesterol levels and lessen your risk of heart disease," she said as one piece of advice. She mentioned foods like olive oil, avocados and avocado oil, raw nuts, nut butter, flaxseeds, chia seeds, and fatty fish as sources of these good fats.The American Society for Nutrition reports that the majority of Americans fall short of their daily fiber needs. According to Sassos, the solution is to gradually increase your intake of fiber-rich foods.
"These foods offer a wealth of advantageous nutrients that can help safeguard you against heart disease, help you control your weight, and decrease your LDL "bad" cholesterol. The foods highest in fiber that are the healthiest for the heart are berries, cruciferous vegetables, oats, nuts, legumes, and beans "explained Sassos.
According to the U.S. Food and Drug Administration, packaged and restaurant foods include 70% of the sodium we consume, which increases the risk of high blood pressure, heart attacks, and strokes. Sassos advises "making more meals at home" to help reduce salt intake and save money.Sassos advised people to "choose for reduced salt and lower-sodium options wherever you can" if they were still looking for processed and packaged items like canned soups or lunch meats.
Top Ingredients to Incorporate for Heart Health
Leading registered dietician at the Mayo Clinic Tara Schmidt went on to elaborate on why some components are preferable to others."We want to promote foods that include fiber, vitamins, minerals, and fats that can be protective for individuals who are undiagnosed or be helpful for cholesterol and blood pressure," she added. "This usually comes down to a diet that is heavy on vegetables and light on highly processed foods."Fresh herbs are your ally when it comes to keeping recipes heart-healthy, according to Sassos. Herbs like parsley, basil, and mint "provide unique vitamins and minerals that help support a healthy heart," she noted, in addition to giving flavor.
Another favorite of Sassos's is staples like lentils and beans, which "load in fiber and plant-based protein" and serve as a satisfying, heart-healthy foundation for a variety of dishes.If you choose to purchase canned foods, Sassos advised that you search for lower-sodium or no-salt-added kinds and to rinse and drain them before eating."Experiment with other cuisines and uncommon spices without fear. All of these ingredients, together with cayenne, have potent anti-inflammatory qualities and give food a robust taste. When tasting your food, add extra after starting small "She recommended.
Best Cooking Methods for Heart Healthy Meals
Sassos cited air fried wild-caught salmon as a go-to dish with omega-3 fatty acids for lean protein, saying that it requires substantially less oil than deep frying and pan frying and may offer a lower-calorie and lower-fat heart-healthy meal choice while still delivering a crisp texture. For a boost of antioxidants and fiber, I'll serve it with roasted sweet potato wedges and braised spicy kale.