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5 Proven Ways Diet Can Improve Heart Health
By: Scottsdale Weight Loss Center
Published: July 30, 2019
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Healthy eating is associated with managing weight, but it has a far more important role to play in overall well-being. Diet plays a vital role in fighting a number of serious diseases. It’s often assumed that conditions such as dementia and heart disease are either genetic or a part of the aging process, but research now shows that dietary factors are just as important.
Nutritious food can be more powerful than pills when it comes to heart health in particular. The heart is a complex organ, and it needs exercise and good nutrition to function properly. Recent studies prove how resilient the heart can be, and there’s strong evidence that some conditions can be reversed by switching to a healthier lifestyle.
The following ingredients can help you eat your way to a healthier heart:
- Fiber. Including fiber in your diet is recognized for benefits to the digestive systems, but it also plays an important role in protecting your heart. Soluble fiber can reduce levels of cholesterol by binding with cholesterol particles and removing them from the body. There is a direct link between high cholesterol and heart disease, so a diet rich in fiber can reduce the risks of the number one cause of death in the United States.
Fiber can also reduce the risks of strokes and diabetes, and both these are linked to heart disease. Fiber-rich whole grains, such as wheat and oats, reduce blood pressure and the likelihood of coronary artery disease affecting blood supply to heart. - Quality fats. There is a lot of misunderstanding about the amount and type of fats that should form part of a balanced diet. Low-fat diets explain why fat is often seen as something to avoid, but the reality is more complicated. Quality fats can help to improve your cholesterol profile, and this means a healthier heart. Rather than focusing on saturated and unsaturated, look for sources of fat from plant-based sources. Examples include almonds, avocado and aubergines. Fats from animal products, such as lean meat and dairy, should be eaten less frequently.
- Potassium and magnesium. Minerals play a key part in regulating systems within the body, including blood pressure and nerve function. Magnesium helps blood vessels to relax, so there’s less strain on the heart to keep blood flowing. Potassium helps to keep the heart’s rhythm at a healthy level, and low levels can lead irregular heartbeat problems. A diet rich in fresh fruit and vegetables is the best way to ensure your body has a constant supply of potassium, magnesium and other minerals.
- A rainbow of colors. At the Scottsdale Weight Loss Center, our nutritionists recommend eating a diet containing a variety of different colored fruits and vegetables. This helps to ensure the body receives different types of nourishing micronutrients. Red and purple foods are particularly good for you, so eat berries, grapes, red cabbage and beetroot as often as possible. The natural chemicals in a rainbow diet can relax blood vessels and reduce blood pressure, helping to maintain a healthy heart.
- Fish containing Omega-3. The American Heart Association recommends that you eat fish containing Omega-3 fatty acids to reduce the risks of a heart attack. Studies suggest that as little as two portions a week can make a big difference. Omega-3 fatty acids are a type of unsaturated fats believed to reduce inflammation in the body. Tuna, salmon, sardines and mackerel are rich in Omega-3, but most types of seafood contain these healthy fats.
Medical professionals are increasingly suggesting changes in diet rather than prescribing drugs. Scientific data shows that dietary factors play an important role in heart health, and that serious illnesses can be avoided by committing to healthier eating.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
