In December 1963, President Lyndon B. Johnson designated February as the American Heart Month urging Americans to address the nationwide problem of heart disease. Sixty years later, much has changed in terms of medicine and health improvements; however, there is still a long way to go. According to a statistic released by the Heart Association on Jan. 25, cardiovascular diseases (CVDs) are still the leading cause of death in the country, accounting for 928,741 deaths in 2020.
Getting rid of a CVD is no easy task, but there is a myriad of things we can do to lower the risk of getting one. High on the list of priorities is to focus on one’s diet. Just as the foods we consume are reflected in our outward appearance, what we eat affects our body internally, sometimes with harmful consequences.
We chat with Dietitian, Nutritional Therapist and co-owner of the Therapeutic Oasis in Boca Raton, Christie Caggiani, on heart-healthy foods and other things we can do to lower the risk of CVDs.
“Heart disease mortality rates continue to increase, and cardiovascular disease is still the primary cause of death for women. [Note, it is also the leading cause of death for men.] In fact, the more we try to diet and restrict our eating, the worse those numbers have become,” she says. “However, there are many factors that can lower our heart disease risk, so reminding people that tiny changes can have major benefits is encouraging.”
Caggiani explains how stomach inflammation and oxidative stress, an imbalance between free radicals (an unstable molecule produced during normal cell metabolism) and antioxidants (substances that protect the cells from free radicals) in the body, significantly impact our heart health.
“Over time, free radicals create damage to cell walls and even the genetic material of a cell, which can lead to many disease states, including cardiovascular disease.” To prevent this, she recommends consuming foods high in antioxidants that contain Vitamin C, E, Beta Carotene and Selenium, such as carrots, broccoli, spinach and potatoes.
Consuming food with HDL (“good”) cholesterol is equally important. We need cholesterol to build healthy cells; however, high cholesterol levels increase the risk of heart disease. “Soluble fiber assists in lowering the LDL (“bad”) cholesterol in your blood and may also help reduce blood pressure and inflammation in our bodies. Great soluble fiber sources include oats, peas, barley, apples, citrus fruits, carrots, psyllium, and ground flaxseed.”
The opposite happens when we consume foods with elevated cholesterol levels. “High intake of saturated fats, found primarily in higher fat animal proteins, tend to raise the concentration of LDL and total cholesterol in our blood,” says Caggiani.
“Monounsaturated fats found in foods like avocado, olive oil, almonds and pumpkin seeds lower the LDL levels and increase HDL (“good”) cholesterol levels. Triglycerides, fat cells circulating in our bloodstream, also present a cardiovascular risk, so moderating our intake of alcohol, simple sugars and saturated fats, while adding omega-3 foods such as salmon, walnuts, flax and chia seeds, can support a healthy triglyceride profile,” she says.
Caggiani doesn’t think there is a perfect diet or way of eating. Still, for those who struggle incorporating healthy foods, she recommends, “Adding a little more color: try a new vegetable or try cooking veggies in a different way (roasted veggies are my absolute fave!). Bright fruits and vegetables (berries, melons, broccoli, tomatoes, sweet potatoes) and dark green leafies (arugula, spinach, kale) add tons of antioxidants and phytochemicals that build our body’s defense system. Including fiber (oatmeal, beans, legumes, whole grain products), helps keep our arteries clean, decreasing the absorption of cholesterol into our bloodstream. Aim to include oily fish such as mackerel, salmon and tuna on a weekly basis, and keep nuts and seeds available as part of a snack or to toss into a salad or onto some yogurt,” she adds.
What’s more, how we approach eating is as valuable as what we eat. “If we eat a meal quickly, standing at the kitchen counter, while we’re distracted on our phone and don’t really taste it, our stress hormones go up, our digestive system is on high alert and our central nervous system is wired: all these have a negative impact on our heart,” she says. “In contrast, the same meal eaten at a table, in a relaxing environment, where we taste each bite and notice we feel content, allows our body to digest and absorb nutrients calmly, thereby lowering our cardiovascular risk.”
There are other things not related to diet that can reduce the risk of heart disease. According to Caggiani, “Stress management (meditation, prayer, breathing, music, yoga, art, stretching), adequate and reliable sleep, enjoyable movement (doesn’t have to be intense exercise, just find something you like), pets and hydration.
“Additionally, the more we stop eating, tune into our body’s signals, allow ourselves to eat the delicious foods that nourish and protect out heart (rather than labeling foods “bad” and restricting them), the lower our risk of weight cycling (repeatedly losing and regaining weight, a by-product of dieting), which has been negatively linked to heart health.”
Caggiani believes in small changes. After all, they are the ones that stick. “I have witnessed the benefits associated with eating intuitively, which I believe transforms people’s enjoyment of food and their cardiovascular and overall health.”
Roasted Vegetables are Caggiani’s go-to dish for any meal. Besides its colorful visual appeal, this recipe is heart-healthy and delicious! For people who want to incorporate more veggies into their diets, this is a great start:
Roasted Vegetables Recipe
Courtesy of Christie Caggiani
Servings: 4
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Ingredients
- 2 medium bell peppers cored, chopped into 1-inch pieces (Caggiani uses 1 red, 1 yellow)
- 2 medium carrots, peeled and sliced into ¼-inch thick slices
- 1 small zucchini, ends trimmed, sliced through the length, then cut into ½-inch pieces
- 1 medium broccoli crown, cut into small florets (reserve stem for another use)
- ½ medium red onion, peeled and cut into 1-inch chunks
- 2 tablespoons olive oil
- 1 ½ teaspoons Italian seasoning
- 2-3 cloves garlic, minced
- Salt and freshly ground black pepper
- 1 cup grape tomatoes (optional)
- 1 tablespoon fresh lemon juice
Instructions
- Preheat oven to 400° degrees Farenheit.
- Place bell peppers, carrots, zucchini, broccoli and red onion on a rimmed 18 by 13-inch baking sheet.
- Drizzle with olive oil (broccoli needs a little more than the other veggies), sprinkle with Italian seasoning, garlic, salt and pepper, then toss to coat.
- Spread into an even layer and roast for 15 minutes.
- Remove and toss in tomatoes, return to oven and roast an additional 10 minutes.
- Drizzle with lemon juice and serve warm.
Photo courtesy of Christie Caggiani