March is National Nutrition Month, and a great time to recommit yourself to a heart healthy diet. While it can be tempting to order up a cheeseburger, fries, and soda, we urge you to stop and consider the long term effects of your food choices. A diet of sugary drinks, processed meats, and refined grains causes inflammation, and puts you at higher risk for heart and vascular disease.
Heart disease is the leading cause of death in the United States, accounting for roughly 1 in 4 deaths. And according to a study from the Journal of the American College of Cardiology, a diet of foods that causes increased inflammation in the body is associated with an increased risk of cardiovascular disease and stroke. Alternatively, their research shows that anti-inflammatory diets may reduce the risk of cardiovascular disease. Learn which foods prevent dietary inflammation, and those that cause it.
Prioritize foods naturally rich in vitamins, antioxidants, and fiber for a heart healthy diet.
Add these anti-inflammatory foods to your diet:
- Leafy green vegetables: spinach, broccoli, bok choy, collards, kale
- Dark yellow/orange vegetables: carrots, peppers, squash, pumpkin, beans
- Fruits: strawberries, blueberries, cherries, oranges
- Whole grains: brown rice, bulgur wheat, farro, oatmeal
Limit pro-inflammatory foods, such as:
- Red meat: beef, pork, lamb
- Processed meat: bacon, bologna, salami, lunch meats
- Organ meats: liver, kidneys
- Refined carbohydrates: pasta, fries, pizza, white bread, pastries, sugary treats
- Sweetened beverages: soda, sports drinks, lemonade, fruit punch, kool-aid
It’s not always easy to completely avoid the foods you enjoy. Take a mindful approach and start with small changes. It can be as simple as swapping your sugary cereal for oatmeal with berries, or choosing brown rice instead of white. These little improvements go a long way, and over time, making healthier choices will come more naturally.