11 Foods to Avoid Heart Pain Weight Gain Infographic
Did you know that the leading cause of death in the United States is heart disease? You have probably heard it before, but it’s a fact you shouldn’t ignore. In 2010, almost 600,000 people died from heart disease. Unhealthy weights are closely associated with heart problems. An unhealthy weight can be determined by your Body Mass Index (BMI), which is calculated by a mathematical equation that determines if you are underweight, at a normal weight, overweight or obese. These calculations also give you a guide to a healthy weight range. Overweight and obese weights have been related to high blood pressure and high cholesterol. Heart disease and stroke are both related to those things as well. A reduction in weight, even by a small amount, can significantly reduce your risk of heart problems.
It’s important to take time and learn more about heart healthy diets. Luckily, heart health and weight loss go hand-in-hand. In combination with exercise and a healthy lifestyle, these 11 heart healthy foods will not only reduce your risk of heart disease, but they will also help you keep up with your weight loss diet.
1. Apples
Heart Health Benefits
Apples are high in antioxidants, which help prevent bad, or LDL, cholesterol from building up in your body. This heart healthy food is also high in soluble fiber, which helps the body eliminate cholesterol.
Weight Loss Benefits
Apples are not only high in fiber, but they are also low in calories. They can help curb those mid-day cravings and promote eating less.
2. Avocado
Heart Health Benefits
Avocados, which are a fruit, are high in monounsaturated fats (or healthy fats) and can help lower cholesterol. They also have a lot of antioxidants and potassium, which can reduce blood pressure.
Weight Loss Benefits
When you are trying to lose weight, it’s important not to cut out ALL of the fat in your diet. Some fats are healthy! The monounsaturated fats in avocados will keep you from feeling hungry throughout the day if eaten in moderation with a healthy diet.
3. Blueberries
Heart Health Benefits
The antioxidants in blueberries, as well as other berries, have been shown to reduce blood pressure and help blood move easier through the heart.
Weight Loss Benefits
One serving of Blueberries provides 80 calories per cup, 4 g fiber, virtually no fat, low in sodium and provides 25% of your daily value of vitamin C.
4. Bananas
Heart Health Benefits
Bananas are super high in potassium, a necessary mineral that helps lower blood pressure and keep all of the body’s functions working properly.
Weight Loss Benefits
Bananas are a great source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Remember to eat 5-10 servings of fruit and vegetables every day.
5. Citrus Fruits
Heart Health Benefits
Oranges and grapefruits have flavonoids that can lower your risk of stroke and also give you a healthy dose of vitamin C, which has been connected with a lower incidence of heart disease. However, those who are taking cholesterol-lowering drugs should stay away from grapefruit as they can interfere with the medication.
Weight Loss Benefits
Grapefruits have the ability to increase your resistance to insulin, which is a hormone that helps your body store fat, and help you lose weight. Lower insulin means less fat storage in your body.
6. Green Veggies
Heart Health Benefits
Veggies like broccoli, spinach and kale are high in carotenoids, fiber and lots of vitamins and minerals, all which can keep your heart healthy.
Weight Loss Benefits
Broccoli is a great way to get a lot of fiber without all of the calories!
7. Legumes
Heart Health Benefits
Legumes, which include beans, lentils and peas, are high in protein and can help control blood sugar. Legumes don’t contain very much fat and can contribute to reducing the risk of heart disease.
Weight Loss Benefits
Beans provide a lot of protein that will keep you full longer but don’t have saturated fats like red meat. These are an excellent option for a healthy diet!
8. Nuts
Heart Health Benefits
Almonds, walnuts, pistachios, peanuts and macadamia nuts are all excellent sources of fiber and vitamin E, which helps lower cholesterol. Macadamias even contain omega-3 fatty acids, which are great for your heart!
Weight Loss Benefits
Almonds in particular have ample amounts of healthy fats that can help you stay full during the day.
9. Oatmeal
Heart Health Benefits
Oatmeal is an excellent source of soluble fiber, which attaches itself to cholesterol in your digestive system, so it isn’t absorbed into your bloodstream. This process helps keep your cholesterol levels low.
Weight Loss Benefits
The fiber in oats will keep you feeling full and prevent you from wanting to snack throughout the day.
10. Potatoes
Heart Health Benefits
Potatoes are high in potassium and fiber, which can help lower blood pressure and the risk of heart disease. As long as your potatoes are not fried, there is no reason to avoid them. Be cautious when adding toppings though, as they can significantly impact how healthy even non-fried potatoes are!
Weight Loss Benefits
One medium-size (5.3 ounce) skin-on potato contains just 110 calories per serving, boasts more potassium (620g) than a banana, provides almost half the daily value of vitamin C (45 percent), and contains no fat, sodium or cholesterol.
11. Salmon
Heart Health Benefits
The omega-3 fatty acids in fatty fish are great for your heart! They help reduce the risk of several heart complications.
Weight Loss Benefits
This great protein helps you feel full with less saturated fats than red meat.
If you are ready to start your adventure to heart and weight health, look no further than the Weight Loss Team at UnityPoint Health - Des Moines. There are many surgical and non-surgical weight loss solutions to help you begin a lifelong commitment to health.