Eat a Balanced Diet for Heart Health

3/7/2022

New American Heart Association Guidelines

PALMER – Good news: The American Heart Association’s new dietary guidelines focus more on your overall eating habits rather than a list of no-no’s.

Eating the right nutrients supports your general well-being, and also promotes heart health. Research shows 14% to 28% lower heart disease mortality among American adults with high-quality eating habits.

Filling your plate with whole, unprocessed foods is key – fruits and vegetables; fish and other seafood; low or non-fat dairy; nuts and seeds; lean meat and poultry. Minimize your consumption of salt and added sugars, especially those often found in processed foods. Too much salt can raise blood pressure and too much sugar can lead to excess weight.

Rodney Badger, M.D., an interventional cardiologist with Mat-Su Heart, appreciates the commonsense message of balance in the new AHA guidelines. “The focus is on consistency over the long-term rather than a rigid, locked-in formula of nevers and nos,” he said.

“A balanced diet and regular exercise are vital to maintaining a healthy weight. All three – diet, exercise and weight – have a big impact on your heart health and quality of life,” Badger said. “Everyone likes a sweet treat or comfort food on occasion. The critical factor is moderation. It’s important that the occasional doesn’t become habitual.”

Beginning with our mother’s diet before we’re born, the food and drinks we consume throughout our lives affect our health over time. If you’re a parent, helping your children develop healthy eating habits early in life gives them a strong foundation that can help them avoid struggling with obesity and heart disease as they mature.

Good nutrition habits focus on making every calorie bring you value. Portion control is one component of the equation: adjust how much you eat depending on how physically active you are, and reduce portions and calories if you’re on the less active side of the spectrum.

Simple changes can make a big difference. Eat a piece of fresh fruit rather than drinking packaged, processed juice with added sugars. Buy bread or pasta made with whole grains rather than refined grains. If you regularly eat pasta, eat a smaller amount and add another vegetable to your plate. When you eat crackers, choose low-salt versions made from nuts, rice or whole grains.

A good rule of thumb Badger says is to “eat natural foods and avoid processed foods – sugar, high fructose corn syrup, trans fats,” said Badger.

“Think of each meal or snack as an opportunity to improve the way you feel,” he said. “Make it a habit to choose nutritious foods whether at home or dining out.”

For a heart care appointment with Dr. Badger, contact Mat-Su Heart at (907) 861-6700 or request an appointment at MatSuMedicalGroup.com.

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