How to Keep Your Heart Healthy After Surgery

Best Diets For Heart Health In 2024, According To Experts

Nutrition is the heartbeat of cardiovascular health, as healthy dietary patterns are a proven and effective way to shield against cardiovascular disease . And seeing as cardiovascular disease is the leading cause of death in Western countries, it's never been more critical .

Research links diets high in sodium, processed foods, added sugars and unhealthy fats—and low in fruits and vegetables, whole grains, fiber, legumes, and fish and nuts—with a higher probability of developing cardiovascular disease . What's more, cardiovascular disease tends to coincide with other diseases like obesity, diabetes and hypertension, making a heart-healthy diet incredibly important.

But with "heart health" being a pretty broad term, determining the right nutrition plan for you can be a little more challenging than you'd expect.

"It sort of depends on the heart problem," says Micah Eimer, M.D., a cardiologist at Northwestern Medicine in Lake Forest, Illinois and a Forbes Health Advisory Board member. "For example, patients who are prone to retaining fluid or have elevated blood pressure must limit their intake of sodium."

"[But] patients who have lots of blockages in arteries but are less troubled with blood pressure would be best served to focus on the limitation of saturated fats and increases in dietary fiber," he adds, illustrating how different cardiovascular issues might require different dietary guidelines.

Be sure to ask your doctor for a referral to a registered dietitian, who can help you figure out a dietary plan that will work best for you and your needs.

Best High-Fiber Foods And Snacks, According To Experts

The next time you hit the grocery store, add the following foods to your cart for an extra boost of fiber.

Almonds

Almonds are one of Swanner's favorite crunchy midday snacks. According to a 2018 metastudy, adding almonds to your diet can help reduce LDL cholesterol ("bad" cholesterol) and maintain HDL cholesterol ("good" cholesterol) . Swanner recommends adding slivered almonds to quinoa or brown rice to inject your meal with extra nutrients and texture. One ounce, or 23 almonds (a generous handful), provides 3.5 grams of fiber.

Air-Popped Popcorn

Popcorn doesn't just taste good—it's also an excellent source of antioxidants, according to research . "I like adding a dash of turmeric, pepper and salt for a fun flavor boost," says Swanner. Plus, air popping gives you all the nutrients and flavor without necessarily having to add fats like butter. Three cups of air-popped popcorn offers 3.5 grams of fiber.

Avocados

Avocados are a great food to keep around because of their versatility, says Swanner. "You can mash one up with a fork and spread it on toasted whole-grain bread or cut and toss it with cucumbers and tomatoes for a fresh salad," she says. One medium California avocado contains about 9 grams of fiber.

Broccoli

A great source of fiber, health-promoting antioxidants and cancer-fighting phytochemicals, broccoli packs a big punch. Swanner suggests roasting it in the oven with salt, pepper and olive oil and serving it as a side dish. Chop up any leftovers and throw them into scrambled eggs or on top of homemade pizza. One cup of raw broccoli offers 2 grams of fiber.

Edamame

Offering 8 grams of fiber per one cup serving, "this portable snack is an excellent, high-fiber alternative to chips and pretzels," says Mascha Davis, MPH, RDN, a Forbes Health Advisory Board member and author of Eat Your Vitamins.

In addition to offering a healthy serving of fiber, one cup of edamame provides 18.4 grams of protein, which helps keep you feeling fuller for longer, explains Forbes Health Advisory Board member Toby Amidor, MS, RD, CDN, FAND and author of Up Your Veggies: Flexitarian Recipes for the Whole Family. "Enjoy your edamame out of the shell with a sprinkle of sea salt or some reduced sodium soy sauce," she suggests.

Strawberries

Strawberries provide over 3 grams of fiber per one cup serving as well as a healthy boost of vitamin C. Enjoy strawberries on their own or pair with yogurt, protein bars or string cheese, suggests Davis.

Prunes

Prunes contain both soluble and insoluble fiber which help maintain good digestive health, says Amidor. "The fiber in prunes helps keep your bowel movements regular and makes them a great snack choice if you're struggling with constipation," adds Davis.

Amidor recommends enjoying prunes as-is, in a trail mix or as a natural sweetener in smoothies. One cup of pitted prunes offers 12.4 grams of fiber.

Chickpeas

One cup of cooked chickpeas provides 14.5 grams of protein and 12.5 grams of fiber. "Certainly all that fiber and protein can help you feel more satisfied," notes Amidor. Roast chickpeas with savory spices like chili and cumin or add to a trail mix, she suggests.

The 5 Common Foods And Beverages You're Having That Are Actually Destroying Your Heart Health, According To Experts

Your diet is one of the most important factors in every aspect of your wellbeing. It isn't just your weight loss efforts that unhealthy foods could take a toll on; the foods you eat can also make or break the health of your cardiovascular system. In addition to adding heart-healthy foods to your plate, it's crucial to limit your intake of certain harmful foods and beverages if you want to keep your heart in great shape. And unfortunately, many of the things you might be consuming on a regular basis could be setting you up for a higher risk of heart disease and other cardiovascular issues over time.

To shed some light on a few of the worst foods and beverages that might be destroying your heart, we spoke to nutritionists Krutika Nanavati and Lisa Richards, creator of The Candida Diet. They told us that fried foods, processed meats, sugar-sweetened beverages, pastries, and energy drinks are among the worst options. Learn more about the risks of each below.

1. Deep-Fried Foods

Fried foods are undeniably delicious. After all, who doesn't crave some salty, crunchy French fries, fried chicken, or onion rings every now and then? Unfortunately, though, Nanavati notes that "deep-frying increases unhealthy fat content and sodium levels in food, leading to plaque buildup in arteries and strain on the heart." Yikes! Over time, that buildup of plaque could result in issues like blood clots, heart attack, stroke, and more. It's best to stay away from fried foods and stick to healthier snacks instead.

2. Processed Meats

We love a salami sandwich or a hot dog as much as the next guy, but the sad truth is that regularly consuming processed meats can lead to a wide array of health issues—especially when it comes to your heart. Nanavati warns that meats like bacon, sausage, hot dogs, salami, and deli meats are "high in saturated fat and sodium, which increase LDL cholesterol and blood pressure, respectively, posing a double threat to heart health." A high-sodium diet can indeed take a serious toll on your body. When possible, choose fresh, lean meats instead.

3. Sugar-Sweetened Beverages Like Juice

You may think that a glass of juice is a healthy way to start your day each morning. After all, the benefits of fruit are well-known. Unfortunately, though, fruit juice is typically loaded with sugar, and Nanavati explains that this beverage, as well as other sugar-sweetened drinks, can result in cardiovascular issues. It's no secret that sugar is tied to numerous health consequences, and this includes many pertaining to your heart.

"Sugar intake has been linked to heart problems," she says. "It raises blood sugar levels, promoting insulin resistance and inflammation, risk factors for cardiovascular issues. Also, sugary drinks contribute to weight gain, another heart disease risk factor." Stick to low-sugar beverages whenever you can!

4. Pastries

Speaking of sugar... If you have a sweet tooth, you may be a big fan of pastries like donuts, cakes, and cookies. But you probably already know that these are a poor choice for your overall health due to the high sugar content and refined carbs. "Refined carbs are stripped of fiber and nutrients, leading to rapid spikes in blood sugar levels," Nanavati warns. "This triggers insulin release, promoting fat storage, weight gain, and heart disease risk. They also lack essential nutrients that support heart health." Choosing whole grains over refined carbs is always a good way to go.

5. Energy Drinks

Here's another sugary drink you should steer clear of for a healthier heart. In addition to all that sugar, energy drinks are made doubly bad due to their caffeine content, Richards warns. "Energy drinks can pose a threat to heart health due to their high caffeine and sugar content, combined with additional stimulants and ingredients," she says. "The excessive caffeine intake from these beverages can lead to increased heart rate, elevated blood pressure, and irregular heart rhythms, especially in susceptible individuals."

Consuming energy drinks on a regular basis, she warns, could "contribute to long-term heart problems," which is why it's best to choose "alternative, hydrating beverages with lower caffeine and sugar levels" to keep your cardiovascular system as healthy as possible. Got it!

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