Yes, you can take care of your emotions with nutrition, but that’s not what we are talking about today. Did you know that there is a muscle that works for you all day and night without ever taking a rest? It’s usually an underestimated muscle because we don’t ever have to really think about it. We don’t get to see our progress in the mirror like other muscles as well, but we couldn’t live without it.
Our heart seems like quite the powerhouse and that’s because it is. Averaging about the size of an adult fist and weighing less than a pound, it’s hard to believe that it pumps over 2,000 gallons of blood a day (that’s over 7500 litres). Without much complaint at that. Imagine if your quads or shoulders were asked to do that? You’d feel that the next day and beyond. Even though it is arguably the most important muscle, it’s not given the love and attention it needs like the rest of the body. People often skip cardiovascular training more often than a strength training session, especially with articles in popular media saying you don’t need it to lose weight. But is weight lose really the end all be all to a long healthy life? Some argue yes, but we don’t quite think so.
We’ve talked about the ‘Fit-Fat Paradox’ before, where people who are considered overweight and active are healthier than those who are underweight or normal and are not active. If that information interests you, then refer back to our blog post here.
So how does nutrition play a role in all of this? Well, research shows that nutrition can give you that added boost in heart health and keep your ticker healthier for longer.
Portion size
Yes, how much you are eating falls under the same category of what you are eating when it comes to heart health. The extra portions and helpings make it easier to overeat on meals that may be imbalanced in some way, ranging from too many macronutrients (like carbohydrates, proteins, or fats) or micronutrients (vitamins and minerals). These imbalances can make it easy to waste nutrients because they may just get stored, which could lead to other issues, or simply excreted out. If you are looking for ways to shape your heart to be stronger, incorporate fruits and veggies into all your portions, with those being half of your plate.
What you are eating?
We always hear about how what you eat is very important for you heart health, but we are learning that some past recommendations may not be as true as they once were.
Originally, the American Heart Association and many other organizations recommended lean meat proteins, which highly focused on eggs, fish, chicken, and extra lean red meats. Now, we are learning that that is no longer the case. In 2017 the American Heart Association started quoting a study that showed plant-based diets (conventionally vegetarian or vegan diets) decreased the risk of heart failure by 42%. Additionally, these findings were found when folks ate plant-based most of the time, meaning that there was some animal product consumption during the study. Image what could have been found if they had eaten plant-based only.
In 2014, another study was done on plant-based eating and heart disease risk, where 176 of the 198 participants ate 100% plant-based and found that 142 of that group were reversing their symptoms and experiencing less complications related to their diagnosis. Amazingly, 38 people found that they completely reversed their heart disease, simply by going plant based.
So, how do we take advantage of that knowledge? Replace your animal protein with legumes, beans, and tofu. Avoid cooking with animal fats and instead used plant-based oils like avocado oil and olive oil, or consume your fats with nuts, seeds, and avocado. Also, ensure you are consuming quality grain products, not highly processed muffins, and white bread that you can purchase at the store.
Tips of Success on a Heart Healthy Diet
Take small steps: If you are trying to be more heart conscience in your choices, consider slowly replacing things and finding things that work best for you.
Plan ahead: Planning means something different for everyone. For some, it is making a little bit extra when you make dinner to have for leftovers the next day. For others, it is prepping enough for the week. Whatever your plans, make sure it has the variety and snacks that your body will need.
There is nothing wrong with a snack here and there: A handful of potato chips or one chocolate bar every once in a while, it is not going to reverse all the hard work you do 80-90% of the time. You’ll be able to better balance things in the long term and will better prevent the risk of overindulgence.
Resources:
Esselstyn CB Jr., Gendy G, Doyle J, Golubic M, Roizen MF. A way to reverse CAD? J Fam Pract. 2014;63:356-364b.