5 Heart Healthy Foods + What Foods to Avoid

Dr. Jolene BrightenPublished: Last Reviewed: Food Leave a Comment

Heart disease is one of the leading causes of death in America. Heart disease is created through a combination of factors, one of which being diet. But it's not the diet that the media would have you believe.

You've probably heard you should avoid meat, butter, eggs and full fat dairy because of the impact on your cholesterol. But have you heard that dietary cholesterol actual has very little impact on your body's cholesterol? In fact, only about 25% of people experience a change in their cholesterol when eating foods which are higher in cholesterol. And even in those folks, there is only a slight increase in both LDL (bad cholesterol) and HDL (good cholesterol). And this affect hasn't been shown to cause heart disease.

So, what does cause heart disease? It is definitely a multifactorial condition, but inflammation and oxidative damage are key players.

5 Heart Healthy Foods:

Fermented Foods: Gut health plays are large roll in overall immune function, including inflammation. Fermented foods promote healthy gut bacteria and provide vitamin K2, a vitamin that protects against calcification in the arteries. Calcification of arteries is one of the best predictors of heart disease.

Saturated Fat: They are protective against oxidative damage. For a long time people have been led to believe saturated fat was bad, however, research has shown that this idea is simply not true. If you're eating saturated fat from animals, be sure to get it from grass fed or pasture raised only animals.

Salmon & Sardines: The high EPA and DHA (omega-3) found in these fish reduce inflammation, oxidation and shift LDL particle size to a more favorable and less dangerous state.

Olives & Avocados: Monounsaturated fats, like those found in olives and avocados, reduce LDL and increase HDL. They also lower inflammation and oxidation. And they promote a healthy immune response.

Cod Liver Oil: More than just inflammation reducing omega-3, cod liver oil provides vitamin D & A. Choose cold pressed cod liver oil so that you ensure you are buying a product that retained all of the essential nutrients.

Food to Avoid:

Processed Foods: Along with being filled with a whole array of things you should never put in your body, processed foods are high in inflammatory omega-6 fats. They also tend to be higher in sugar or refined grains, which disrupt blood sugar and insulin and can contribute to inflammation and diabetes.

Unhealthy Fats: Cottonseed, corn, canola, soy, safflower, sunflower oils contain high amounts omega-6, a fat that is considered a culprit in heart disease and known to cause inflammation and oxidative damage.

Making dietary shifts is one way you can ensure better health and protect yourself from heart disease. Eating a whole foods diet, rich in high quality fats, organic vegetables and organic-pasteur raised meats is not only beneficial to your heart, but to your overall health.

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About The Author

Dr. Jolene Brighten

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Dr. Jolene Brighten, NMD, is a women’s hormone expert and prominent leader in women’s medicine. As a licensed naturopathic physician who is board certified in naturopathic endocrinology, she takes an integrative approach in her clinical practice. A fierce patient advocate and completely dedicated to uncovering the root cause of hormonal imbalances, Dr. Brighten empowers women worldwide to take control of their health and their hormones. She is the best selling author of Beyond the Pill and Healing Your Body Naturally After Childbirth. Dr. Brighten is an international speaker, clinical educator, medical advisor within the tech community, and considered a leading authority on women’s health. She is a member of the MindBodyGreen Collective and a faculty member for the American Academy of Anti Aging Medicine. Her work has been featured in the New York Post, Forbes, Cosmopolitan, Huffington Post, Bustle, The Guardian, Sports Illustrated, Elle, and ABC News. Read more about me here.