Summer Foods For Cardiovascular Disease
When one thinks of summer foods, hot dogs, hamburgers, and an abundance of ice cream often come to mind. These are not necessarily ideal for one’s cardiovascular health. However, summer is one of the best times to find an abundance of foods that are beneficial for the cardiovascular system. As often comes with CVD (cardiovascular disease), it usually requires a balance of what we eat, rather than only sticking to a single food source and driving ourselves crazy doing so. This is why summer is the best time of year to be healthy and happier, with an abundance of choices!
The connection between food, nutrition, and calorie intake has long been associated with CVD. According to the article, Nutrition and Cardiovascular Health by R. Casas et al. “Evidence shows the effectiveness of healthy dietary patterns and lifestyles for the prevention of CVD” (Casas et al., 2018). There is a long history of study on this topic, as “the rising incidence of CVD over the last 25 years has become a public health priority, especially the prevention of CVD (or cardiovascular events) through lifestyle interventions” (Casas et al., 2018). However, even though there has been a great deal of research, “Cardiovascular disease (CVD) is the leading cause of death in Western countries, representing almost 30% of all deaths worldwide” (Casas et al., 2018). This is why preventing or mitigating its impact is so important; a key way to do that is through a healthy diet. It follows that “dietary intervention allows a better combination of multiple foods and nutrients. Therefore, a healthy dietary pattern shows a greater magnitude of beneficial effects than the potential effects of a single nutrient supplementation” (Casas et al., 2018). So, if diet is related to the prevention and lessening of the impacts of CVD, then what foods are good for the heart?
Generally speaking, naturally-grown, non-processed foods are better for one’s cardiovascular health. That is why the article, Choose Heart-Healthy Foods by the National Heart, Lung and Blood Institute, states that “heart-healthy eating involves choosing certain foods, such as fruits and vegetables, while limiting others, such as saturated fats and added sugars” (National Heart, Lung, and Blood Institute, 2022). These include a variety of foods. For example, vegetables include “leafy greens (spinach, collard greens, kale, cabbage), broccoli, and carrots” (National Heart, Lung, and Blood Institute, 2022). Fruits include apples, bananas, oranges, pears, avocados, grapes, pineapples, strawberries, raspberries, blackberries, johannesberries, and so many other delicious natural foods. Whole grains are also suitable for cardiovascular health, and these include plain oatmeal, brown rice, and whole-grain bread. Furthermore, fat-free or low-fat dairy products, including various types of yogurt, milk, and cheese, are also beneficial for your heart. I’d especially recommend fresh goat cheese, as the flavor is not nearly as harsh as the aged version, and it can be paired with just about anything for a healthy snack. Also, protein-rich foods, such as fish like Salmon, mackerel, sardines, herring, trout, cod, and tuna, are all good choices as they are high in Omega-3s, which benefit the heart. Additionally, eggs, nuts, and lean cuts of meat, such as beef, pork, or poultry, are excellent components of a cardiovascular-healthy diet.
When looking for healthy foods, it is also essential to consider which dietary components to avoid if you have a cardiovascular condition. According to my research, “a heart-healthy eating plan limits sodium (salt), saturated fat, added sugars, and alcohol” (National Heart, Lung, and Blood Institute, 2022). However, it is often best not to outright limit certain foods, but rather, to mitigate the amount of certain aspects.
For example, limiting sodium means that “adults and children over age 14 should eat less than 2,300 milligrams of sodium a day. Children younger than age 14 may need to eat even less sodium each day based on their sex and age. If you have high blood pressure, you may need to limit sodium even more” (National Heart, Lung, and Blood Institute, 2022). This would require the limited intake of foods like “pre-seasoned, sauce-marinated, brined, or processed meats, poultry, and vegetables” (National Heart, Lung, and Blood Institute, 2022). However, other factors must also be considered.
One should also consider limiting saturated or bad fats, which “come from animal sources such as butter, cheese, and fatty meats. They should make up less than 10% of your daily calories” (National Heart, Lung, and Blood Institute, 2022). Also, limiting one's sugar intake will benefit the heart, because “you should limit the amount of calories you get each day from added sugars” (National Heart, Lung, and Blood Institute, 2022). Considering all of these food-based conditions for maintaining one’s cardiovascular health, why would summer foods be better than those in any other month?
Foods that often adorn a picnic table usually include fresh fruits, vegetables, salads, fresh cheese, lean meats, and fish. Picked, grilled, seasoned, baked, or served out on a charcuterie board… summer is the time of year for fresh foods, even if we don’t automatically associate it with them.
Furthermore, these foods can be more easily found in grocery stores, as it is the ideal time of year to grow and harvest such fresh delicacies. Often, strawberries, blackberries, raspberries, blueberries, watermelon, and pineapple are more readily available and less expensive compared to later months of the year.
While foods from the grill can include hamburgers and processed foods like hot dogs and sausage, the menu during the summer tends to center on healthier, fresher foods rather than sweet treats, cakes, hot chocolate, mulled wine, and fatty foods, which become more popular during the colder winter months.
However, one must never forget balance. While these summer foods, such as fresh fruits, vegetables, and leaner meats, are generally more nutritious for one’s cardiovascular and overall health, it shouldn’t be forgotten that they must be maintained along with proper exercise and sleep.
Regardless, enjoying these fresh summer foods is a step in the right, healthy direction towards cardiovascular health. So, this summer, enjoy your fresh heart-healthy foods and summer sunshine!
Eat, drink, and be merry, my friends.
Reference List
Casas, R., Castro-Barquero, S., Estruch, R. and Sacanella, E. (2018). Nutrition and Cardiovascular Health. International Journal of Molecular Sciences, [online] 19(12), p.3988. doi:https://doi.org/10.3390/ijms19123988.
National Heart, Lung, and Blood Institute (2022). Choose Heart-Healthy Foods. [online] www.nhlbi.nih.gov. Available at: https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods.
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