How To Keep Your Heart Healthy

The latest evidence on the best diet, exercise, and heart supplements—even if you take prescription drugs to reduce harmful blood clots, cholesterol, or blood pressure

- Vera Tweed

Being physically fit and eating a heart-healthy diet can each cut risk for heart disease in half. Does that mean you’ll be free of heart problems forever if you do both? No one has tested the premise, but you’d certainly be in better health.

BEST FOODS FOR A HEALTHY HEART

Despite decades of a low-fat diet being promoted as the answer, recent evidence paints a different picture. In fact, the key drivers of heart disease are sugary and starchy foods, rather than fat. A major U.S. study found that people who get 25 percent of their calories from added sugar (sodas and other sweetened drinks are major sources) are more than twice as likely to die from heart disease as those consuming less than 10 percent of calories from added sugar. Another study found that eating foods that trigger high blood sugar—including sweetened drinks and starchy foods—contributes to atherosclerosis and doubles risk of heart-related death.

In contrast, eating more seafood rich in omega-3 fats, non-starchy vegetables, fruits, nuts, and seeds has a protective effect on the heart. A moderate amount of full-fat dairy foods and unprocessed red meat are also good. In other words, aim to eat more vegetables (other than potatoes), more fish and seafood, more fresh fruit, and some nuts and seeds. Some dairy and meat are fine as well. Go easy on grains, because many of today’s dishes are overloaded with them—big bowls of pasta, large buns for burger sand sandwiches, and pizza with thick crusts are common examples.

HEART-HEALTHY EXERCISE