After a recent trip to my doctor’s office, I’ve been finding ways to practice what I preach. Why you ask? My cholesterol was a few points higher than it was last year at this time. Yep, you heard me right. Although it was still within normal range my total cholesterol was elevated. What happened in the last year? Had my eating habits changed? Was I cooking differently? How was my physical activity level compared to last year?
Besides my self-reflection, I considered what else can influence cholesterol. Did you know that fluctuations or declines in the female hormone, estrogen, are associated with a rise in total cholesterol levels? Now I’m thankful for every year I’ve been on this little blue marble in the galaxy, but I’m keeping my number of rings to my myself! Let’s just say, I’m old enough to know the phrase “long in the tooth” but I’m not old enough to actually be long in the tooth!
But I digress… When estrogen levels dip, women may experience a rise in their total cholesterol because of higher amounts of low-density lipoproteins (LDL), the “bad” cholesterol, and lipids or fat circulating in the blood known as triglycerides. Why is this concerning? Because over time, your risk of heart disease increases. And remember heart disease is the No. 1 cause of death in women. So this dietitian is taking her own advice and discovering ways to lower her cholesterol. As I make my grocery list, let me share six great foods for heart health.
Berries: Blueberries, strawberries, and raspberries, are not only sweet and delicious but also packed with heart-healthy nutrients. They are rich in antioxidants, specifically flavonoids, which help reduce inflammation and oxidative stress in the body. Additionally, the high fiber content in berries aids in lowering cholesterol levels. Enjoy a handful of fresh berries as a snack, or add them to your breakfast oatmeal or yogurt for a burst of flavor and health benefits.
Salmon: Head to the seafood counter for good fatty fish like salmon, mackerel, and even sardines (not my first choice, but my dad loves them!) Salmon is an excellent sources of omega-3 fatty acids, which are known to lower triglyceride levels, reduce blood pressure, and decrease the risk of abnormal heart rhythms. Omega-3s also help prevent the formation of blood clots and maintain the flexibility of blood vessels. Aim to include at least two servings of fatty fish in your weekly diet. Baked or grilled, they make a delicious and heart-healthy addition to your meals.
Leafy Greens: Leafy greens such as spinach, collard greens, and kale are packed with essential vitamins, minerals, and antioxidants. They are also an excellent source of dietary nitrates, which have been shown to improve heart health by lowering blood pressure and enhancing overall blood flow. These greens are also rich in fiber, which aids in maintaining healthy cholesterol levels. Make crunchy kale salad, a beautiful and flavorful side of your favorite greens (collard, mustard, or turnip), or toss a handful of spinach in smoothies to nourish your heart and body.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds, are nutrient powerhouses that can also contribute to your heart health. High in heart-healthy fats, like monounsaturated fats and omega-3 fatty acids, these small but mighty foods can help lower bad cholesterol levels and reduce inflammation. Between the fiber, minerals, and antioxidants your own your way to cardiovascular well-being. Grab a handful of nuts as a protein-rich snack or sprinkle seeds over your salads or yogurt for a delicious and heart-healthy crunch.
Whole Grains: Whole grains, like oats, quinoa, and whole wheat, are an essential component of a heart-healthy diet. The fiber in whole grains helps lower cholesterol levels, regulate blood sugar, and maintain a healthy weight. If you like sandwiches, opt for a whole grain sammie. If you are making a carbonara or alfredo, add whole-grain pasta. And I can’t forget about whole-grain cereals as a nice bowl of something yummy. Start your day with a nourishing bowl of oatmeal topped with berries and nuts for a heart-healthy breakfast.
Dark Chocolate: Yes, you read it right! Dark chocolate, specifically those with at least 70% cocoa content, can be beneficial for your heart. Dark chocolate is rich in antioxidants called flavonoids, which have been shown to reduce blood pressure, improve blood flow, and prevent blood clotting. Did you know dark chocolate can positively affect cholesterol levels by increasing HDL (good) cholesterol and reducing LDL (bad) cholesterol oxidation? Indulge a little with a small treat of dark chocolate to satisfy your sweet tooth while nourishing your heart.
Remember, being mindful of your heart health doesn’t mean sacrificing taste or flavor. By adding any combination of these six delicious foods into your diet, you are on your way to a healthier heart one bite at time. See you next time and remember to keep Eating with Love.
