Between work dinners, date nights and manly meals, you probably eat out a lot. All those meal can take a serious toll on your body, but with a little focus, you can still indulge in good food that protects your heart health.
Heart disease is a real issue – it’s responsible for nearly a third of all deaths around the world. Our lifestyles don’t help. We spend a lot of time sitting at our desks or in front of our TVs and socialising around food and drinks; even if we exercise, it’s probably not enough to undo the damage.
Unfortunately, men are especially prone to heart disease and need to pay extra attention to eating a heart-healthy diet. It’s a simple case of biology. Male hormones – think testosterone and estradiol – seem to predispose men to risk factors like high cholesterol, hypertension and obesity. Stress also appears to affect men more than women, though this may have more to do with the fact that many men are more likely to internalise their stress rather than relieve it by talking, mediating or finding other outlets. Lastly, men also tend to carry fat around their abs, and abdominal fat contributes to high blood pressure, high cholesterol, and type 2 diabetes.
Diet plays a major role in our health, and if you can eat right, you’ll not only look and feel better, you’ll also improve your health and protect yourself from the risk of heart disease. Luckily, eating right doesn’t have to be difficult – it’s mostly just common sense.
In fact, if you’re “eating clean,” following a plant-based diet or trying something like the Keto diet, you’re probably already doing just fine. The idea is to focus on unprocessed whole foods that are packed with healthy fats like omega-3s, soluble fibres, and antioxidants.
Fatty fish
Carnivorous appetites are great, but you’ll want to work some fatty fish like salmon, mackerel and sardines into your diet, too. These heart-healthy fish are packed with omega-3s and have been shown to lower the risk of arrhythmia, plaque build-up in arteries, and triglycerides. Try and grab a dose at least twice a week; if you can’t, omega-3 dietary supplements will help, too.
Oatmeal
Think of oatmeal like
Berries
Blueberries, strawberries, blackberries…just pick your poison and start chowing down. Berries – almost all of them – contain flavonoids (an antioxidant) which are said to help decrease blood pressure and dilate blood vessels.
Chocolate
Just because you’re paying attention to your health doesn’t mean you have to give up all the good stuff in life. Unfortunately, it’s only dark chocolate that holds heart-friendly benefits. Chocolate that contains at least 70% cocoa (so definitely the dark varieties) have been shown to reduce the risk of heart attacks and strokes thanks to a good concentration of flavonoids which helps with blood pressure, clotting and inflammation. Sorry – milk chocolate, most candy bars and hot cocoa drinks don’t count.
Potatoes
Yes, the much-maligned potato can be good for you, too. You’ll just need to avoid the deep-fried styles, so no fries, poutine or chips. Potatoes are rich in potassium and fibre, so they can help lower blood pressure and the risk of heart disease. Just make sure you’re going for baked, mashed or roasted styles.
Nuts
Eat a nut – any nut – and you’ll get a big dose of good-for-your-heart fibre. Some nuts also contain Vitamin E (lowers bad cholesterol) and omega-3 fatty acids. Yes, nuts have fat, too, but these are mostly the good kind so it’s not something to worry about. Just make sure to look for unsalted styles – the added sodium of the more common salted varieties won’t do you heart any favours.
Legumes
If you’re doing a plant-based diet – why though? – legumes like beans, lentils and peas will help you bring your protein intake up to scratch without also filling you with unhealthy fats. These will also help lower blood sugar levels and LDL (the bad cholesterol) levels.
Red Wine
Yes, red wine is good for your heart, but no, that doesn’t mean you can indulge freely. Studies have proven that small amounts of alcohol (one or two drinks a day) can actually help lower your chance of heart disease. While some believe red wine has an advantage because of the presence of resveratrol, research has shown that you can benefit from moderate consumption of nearly any type of alcohol. Moderation is key, though, so this isn’t a reason to start drinking. You can also get a dose of resveratrol from food sources like peanut butter and grapes.
Leafy Greens
You already know veggies are good for you, but they’re really good for your heart. Broccoli, spinach and kale are high in carotenoids and fibre, which means they have tons of minerals and vitamins, and help keep your body free of potentially harmful compounds
Avocado
These millennial favourites are packed with monounsaturated fats (they’re the good kind) that are said to help lower cholesterol and the risk of heart disease; they’re also packed with antioxidants and potassium. Have them with toast and eggs or blend them into guacamole with equally heart-healthy tomatoes.
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