6 Foods to Boost Your Heart Health

Keeping your heart healthy should be a top priority. One of the biggest things you can do for your heart is to eat as healthily as you can. This doesn’t mean you can’t ever have a pizza or dig into a cheeseburger and fries. It does mean you should look for healthy options as often as possible.

At Apex Endovascular, located in Fort Collins, Colorado, Dr. Shawn Ahmed and our team work with you to protect your heart health. This includes providing services to diagnose and treat vein and artery conditions, and guidance on healthy lifestyle choices.

All about cholesterol

Healthy food choices make your heart stronger by keeping blood flowing smoothly and your heart beating strongly. Poor food choices can lead to blockages in your arteries, which put added strain on your heart and can cause heart failure. The main thing to watch for is cholesterol, which your body needs, but is often present in overabundance.

The worst types of food for your heart are ones that include high amounts of what we call low-density lipoproteins (LDL), or “bad” cholesterol. LDLs can deposit cholesterol in your blood vessels, making them narrower. This forces your heart to work harder and your blood pressure to rise.

There are also high-density lipoproteins (HDL), which are often referred to as “good” cholesterol. HDLs carry cholesterol back to your liver where it’s broken down and cleared from the body as bile.

Your liver produces 80% of the cholesterol that your body needs to help make vitamin D, male and female hormones, and fat-destroying bile acid. Only 20% of your cholesterol needs to come from food. 

Foods to avoid

Choosing foods that contain HDLs instead of LDLs and avoiding trans fats are beneficial to heart health. Meat and dairy are the main sources of both HDL and LDL, but they also contain high amounts of saturated fat, which can contribute to heightened LDL levels. Fried foods are another culprit that can raise bad cholesterol, and many frying agents contain unhealthy trans fats.

6 foods that boost your heart health 

You don’t have to give up all of the foods you love to have a healthy heart. Replace some of your meals with combinations of these heart healthy choices:

1. Small portions of very lean red meat 
2. Protein-rich legumes like beans and peas
3. Low-fat dairy products 
4. Whole grains like wheat bread and whole oats
5. Colorful vegetables and fruits, and plenty of greens
6. Healthy fats from seeds, nuts, seafood, avocados, and vegetable oils

These food choices can boost your heart health and help raise your HDL levels. When you’re healthy, an occasional meal of takeout or a rich dessert won’t hurt you. Just remember to treat yourself in moderation.

Worried about your heart health? Call Apex Endovascular at 970-508-8439 to learn more, or book a consultation online today.