“You are what you eat” This phrase has been repeated since time immemorial. But is it true? Do the things you eat affect you and your heart?

 

Food contains so many essential nutrients and substances humans need to survive, from carbohydrates to fiber to antioxidants. Our heart, being the engine of our body, requires the right fuel and care. Consuming certain foods in moderation can help to keep this engine smooth and running. 

 

Asparagus, beans, peas, berries, vegetables, flaxseeds, fish, nuts and even liver organ meat can benefit the heart and protect its health. 

 

Through lowering bad cholesterol, foods like beans, vegetables, fish, slow the buildup of plaque in heart vessels and vessels surrounding the heart. This prevents blood vessels from narrowing and blood pressure from rising dangerously. The heart is less likely to overwork or receive insufficient oxygen or blood, keeping the cardiac muscles healthy, increasing heart longevity.

 

Antioxidants may prevent unstable molecules called reaction oxygen species from damaging cells in high concentrations and causing oxidative stress. Reactive oxygen species are compounds derived from molecular oxygen. Antioxidants are found in berries, vegetables and liver organ meat. Another similar group of compounds known as polyphenols includes resveratrol. It can be found in red grapes, peanuts and berries. Possible heart benefits include lowering inflammation, bad cholesterol and reducing clot formation. 

 

Alcohol and coffee contain antioxidants as well but should be consumed in controlled amounts. Guidelines for alcohol recommend no more than 2 standard drinks a day for males and 1 standard drink a day for females. A standard drink is 1 can of beer, 1 glass of wine or 1 shot of hard liquor. Coffee should not exceed 4 standard cups a day or 400 milligrams of caffeine.

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Fiber found in vegetables, fruits, nuts, beans can help to absorb fat during digestion and help the body reach a sense of fullness sooner, reducing the overall portion of food consumed. Fiber also lowers total cholesterol and bad cholesterol, reducing chances of cardiovascular disease. 

 

Unsaturated fats found in olive oil, avocados and nuts can replace saturated fats to reduce risk of cardiovascular disease. They reduce bad cholesterol, keep inflammation to a minimum, help form stronger cell membranes and may lower the odds of rheumatoid arthritis.

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Fact is, many food items contain healthy nutrients and vitamins that can greatly improve heart health. These compounds reduce risk factors for heart disease and combined with minimal intake of unhealthy junk food high in salt, oil, fats, sugar, our hearts can stay healthy for years. 

 

So, Yes! Eat right and stay hearty! 

 

Written by: Shi Congyi

 

References​

• Ha, V., Sievenpiper, J. L., Souza, R.J.D. (2014). Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. CMAJ, 186(8): E252-E262. DOI: https://doi.org/10.1503/cmaj.131727
   

• Jin, N., Huang, L., Hong, J, Zhao, X.C., Chen, Y.J., Hu, J.N., Cong, X., Xie, Y.Q., Pu, J. (2021). Elevated homocysteine levels in patients with heart failure. Medicine(Baltimore), 100(33): e26875. doi: 10.1097/MD.0000000000026875 

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• Basu, A., Rhone, M., Lyons, T.J., (2011). Berries: emerging impact on cardiovascular health. Nutr Rev, 68(3): 168–177. doi: 10.1111/j.1753-4887.2010.00273.x
   

• Zhang, X.L., Shu, X.O., Xiang, Y.B., Gong, Y., Li. H.L., Gao, J., Hui, Cai., Gao, Y.T., Zheng, W. (2011). Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. The American Journal of Clinical Nutrition, 94(1): 240–246. doi: 10.3945/ajcn.110.009340

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• Chaddha, A., Eagle, K.A. (2015) Omega-3 Fatty Acids and Heart Health. Circulation. 132:e350–e352. https://doi.org/10.1161/CIRCULATIONAHA.114.015176
   

• Fischer, N.M., Pallazola, V.A., Xun, H., et al. (2020). The evolution of the heart-healthy diet for vascular health: A walk through time. Society for Vascular Medicine.25(2): 184-193. https://doi.org/10.1177/1358863X19901287 
   

• Rowles, A. (2017). Why Liver Is a Nutrient-Dense Superfood. Retrieved 6 October 2021, from https://www.healthline.com/nutrition/why-liver-is-a-superfood 
   

• Railton, D. (2018). What are the best foods for heart health? Retrieved 6 October 2021,  from https://www.medicalnewstoday.com/articles/321820 
   

• Jenessa, M. (2016). 12 (Actually Tasty!) Heart-Healthy Foods [Infographic]. Swanson Vitamins. https://www.swansonvitamins.com/blog/articles/12-actually-tasty-hearthealthy-foods.html

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