Nutrition Tips for a Healthy Heart
As a Cardiologist and Nutritionist, I embrace the opportunity to assist others in taking charge of their own wellness. In the spirit of getting you started in this direction, I would like to share a few easy tips that I have accumulated over my years of research and clinical experience.
Do not focus on “fat” or“carbs” or “protein”
Focus on real food. Fad diets come and go. They are fun to study and give scientists something to do. Personally, I just love the Omega-3 kick, but focusing on diet trends is the wrong way to go about creating a healthy lifestyle for yourself. I have seen nothing but the marketing of over-processed food with inflated claims of wellness, beauty, and disease prevention as a result. Need more examples? Search resources for a “Mediterranean Diet” and start from there.
Fresh, fresh, fresh
I am going to steal a line from one of my favorite local heart surgeons: “If you catch it, shoot it, or pick it… it’s probably a good choice.” Though he may have spent too much time in Alaska, I think this is a simple message in a good direction. Essentially, focus on things that come from the earth, fruits, and vegetables, protein from animals, especially fish and lean meats like chicken. I might also add: “If you can’t grow it yourself, pick a CSA.” (And if you don’t know what that is, ask your neighbors.)
Don’t forget the antioxidants (woo-hoo!)
Okay, I mentioned earlier that you should focus on food and not nutrients, and you can’t exactly catch, shoot or pick coffee, dark chocolate, red wine, green tea and the like. But these are still good things, and I have seen nothing but positive results including benefits on blood sugar levels and improvement of blood vessel function. Don’t worry; you don’t need to remember what this class of (micro) nutrients is called… And you have to live a little, anyway!
Foods to NEVER eat
Sure, there are foods out there that your body never needs to meet. But you don’t need me to tell you that!
Stay active & make a plan
It’s amazing how this works, but when you get yourself outside and moving, you tend to feel better and make better choices. Don’t make eating right hard, have a plan; make sure you have easy, portable, healthy snacks available (e.g. bowls of dry-roasted almonds, fresh juicy grapes, mozzarella cheese sticks, washed seasonal garden veggies).
Written by: Jennifer Anderson, MD, Ph.D., MS, FACC
Dr. Jennifer Anderson is a board-certified cardiologist who practices general cardiology and women’s cardiology at Saint Alphonsus Medical Group - Heart Care. She performs both invasive as well as noninvasive procedures and has specialized training in advanced cardiovascular imaging.
Prior to her career as a doctor, she completed a Ph.D. in Nutritional Sciences as well as a master’s degree in Exercise Physiology. Dr. Anderson has served as a member of the American Heart Association’s Council on Nutrition, Physical Activity and Metabolism as well as the American Society for Nutrition.
To schedule an appointment with Dr. Anderson please call 208-367-BEAT (2328).