One day, an exasperated patient complained, “Doc, can you tell us what we can eat? You only tell us what we can’t eat.”
Yes, I agree, we are at fault. Doctors often tell their patients three food no-no’s: Avoid salty foods (to lower blood pressure), avoid fatty foods (to reduce cholesterol), and avoid sweet foods (to lower blood sugar and prevent diabetes). And so, to make amends, here is a list of foods that are good for your heart.
Before we proceed, let me reiterate two facts: First, heart disease is the number one killer worldwide, and it kills 254 Filipinos a day; and eating unhealthy foods accounts for 60 percent of all heart deaths. That is why it is doubly important to eat more heart-friendly foods such as these:
1. Oily fishes, like sardines, salmon, tilapia, and bangus. Oily fishes are rich in protein and omega-3 fatty acids that help dilate the blood vessels of the heart and brain. Thus, they can improve blood flow to these vital organs. A large Japanese study shows that patients who take omega-3 fish oil supplements lower their bad cholesterol by 26 percent and reduce their risk of heart attack by 19 percent. Dr. Dariush Mozaffarian from Harvard Medical School believes that taking two to three servings of fish every week already confers substantial health benefits.
2. Oats, such as oatmeal and oat bran. Oats are rich in omega-3 fatty acids, magnesium, potassium, vitamin Bs, calcium, and a soluble fiber called beta glucans. These beta glucans work by interfering with the absorption and production of cholesterol. Studies show that if you eat a cup of oatmeal every day, you can reduce your cholesterol level by an average of 10 percent. Furthermore, a Chicago cardiologist, Dr. Michael Davidson, adds that one-third of patients who ate more oats were spared from taking an anti-cholesterol medicine. It’s no wonder that the US FDA approved the claim that oat products can reduce the risk of heart disease.
3. Bananas. Sorry, apple lovers, but “two bananas a day will keep the doctor away.” Bananas are rich in potassium, vitamin C, the B vitamins, tryptophan, and carbohydrates. Cardiologists often tell their patients to eat one to two bananas a day, especially if they’re taking certain medications for the heart and high blood pressure. This is because the potassium in banana is essential to heart muscle contraction and preventing heart rhythm abnormalities. Take one or two bananas today, especially the vitamin C-rich lakatan variety.
4. Garlic. Garlic contains allyl sulfides, which may help lower cholesterol levels. According to Dr. Robert Lin, a leading garlic researcher, taking three cloves of garlic a day can reduce your cholesterol levels by 10-15 percent. Cook garlic lightly. Don’t burn it, or else it will lose its health effects.
5. Nuts, like almonds and walnuts. Nuts are filled with unsaturated fats (the good fat), vitamin E, magnesium, and fiber. Hence, nuts are good for the heart, blood vessels, and skin. Dr. Mehmet Oz, heart surgeon and book author, advises the public to snack on a handful of nuts a day (1.5 ounces or less). Just choose the low-salt variety.
6. Dark chocolate. Dark chocolate contains the wonderful components of resveratrol and flavonoids to protect your heart. Scientists are particularly excited about resveratrol because animal studies have shown that it can prolong life. In buying chocolate, choose the dark variety, which has 70-percent cocoa content. Yes, it has a slightly bitter taste, but dark chocolate is healthier than milk chocolate or white chocolate.
7. The orange-colored vegetables, like tomato, carrot, sweet potato, and squash. These colorful vegetables are full of potent antioxidants, including beta-carotene, lycopene, vitamin C, fiber, and potassium. A Harvard study shows that women who eat carrots and sweet potatoes every day reduce their risk for heart attack by 22 percent and stroke by 40-70 percent. These vegetables may also prevent cancer.
8. Beans, including monggo beans. Beans are high in protein, vitamin B, magnesium, omega-3 fatty acids, calcium, and fiber. According to a study conducted by University of Kentucky authority Dr. James Anderson, eating a cup of cooked beans daily can reduce your cholesterol levels by as much as 20 percent. All types of beans are healthy, including black beans, kidney beans, soybeans, and even canned baked beans. They’re cheap, easy to cook, and rich in protein.
9. The green vegetables, especially spinach, cabbage, and broccoli. These green vegetables are rich in lutein, vitamin Bs, magnesium, potassium, calcium, and fiber. Just as Popeye gets energetic with spinach (there’s some scientific basis to this), so should kids and adults eat their spinach. Most green, leafy veggies are good for the heart, stomach, and the whole body. A study shows that low levels of vitamin B6 (found in vegetables) are associated with high levels of C-reactive protein, a known marker for heart disease.
10. Soy products, like tofu and soy milk. Soy is packed with protein, vitamin B1, B12, niacin, folate, calcium, and potassium. Although recent studies show that soy does not reduce cholesterol levels, the American Heart Association still considers soy products as a healthy replacement for meat products and other high-fat foods. Moreover, studies have repeatedly shown that vegetarians live longer than people who consume a lot of red meat.
There are, of course, other heart-friendly foods like yogurt and the red-colored foods like strawberry, tomato sauce, grapes, and red wine. Remember to take more of these foods for a healthy heart.