Page 86 - South Mississippi Living - November, 2023

HEALTHY LIVING
HEART
HEALTHY
EATING
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story by Dr. Nickie Harris-Ray
You only have one heart, so optimal health is essential for maintaining this life-sustaining organ. Regardless of age, healthy diet and lifestyle choices are the key to controlling
and counteracting heart disease. The good habits you develop early on will lead to the type of heart health you will maintain throughout your lifetime. The healthy, consistent patterns you choose for disease prevention can help sustain your maintenance in old age.
When it comes to eating for heart health, your overall nutritious food choices count. No one food or diet fad will promise specific results. The National Institutes of Health (NIH) tells us that combining various plant and animal proteins and healthy, good fats will provide sustenance and protective value for health. Saturated and trans fats increase the risk of coronary heart disease. The high cholesterol from fats can eventually lead to a heart attack, atherosclerosis, or a stroke.
The key is to aim to eat fresh foods and keep the intake of processed foods minimal. Processed foods contain a lot of salt. Too much salt can lead to high blood pressure, which puts unhealthy stress on your heart. So, monitor the labels on your
frozen foods, and menu items when eating out. You will see in addition to salt, many contain high amounts of sugar.
So, what should be included with heart-healthy eating? A delicious mainstay is fruit and vegetables. They contain high amounts of vitamins, minerals, and fiber and are low in calories. Incorporated seafood is low in unhealthy fats and a fantastic protein source. Omega-3 fats are heart-healthy and are found in salmon, mackerel, and other fish according to the Mayo Clinic.
Legumes such as chickpeas and kidney beans contain soluble fiber and plant-based proteins. These, in addition to seeds and nuts, help you feel full longer and help to decrease LDL, a bad cholesterol that can lead to heart issues. In part, blood pressure and other heart health effectors can be regulated by whole grains. They are high in nutrients and a good source of fiber. Lastly, eggs are a good source of protein and vitamins A, B12, and E. A recent study published in the journal Nutrients found a 60 percent lowered risk of cardiovascular disease development by adding one to three eggs to your diet weekly.
If you want to incorporate heart healthy habits into your lifestyle, speak to your trusted medical professional.
86 | November 2023
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