“I’ve been tryin’ to get down to the Heart of the Matter / But my will gets weak and my thoughts seem to scatter.” – Don Henley
Let’s open with the “heart of the matter” and take a look at those scary statistics.
According to the Centers for Disease Control, about 44 percent of women in the United States have some form of heart disease, which is responsible for more deaths annually than all cancers combined. Sobering statistics, and ones we have been hearing about for several years now. But do we really pay attention?
I am inspired this month to write a two-part column on the topic. This time we will talk about how your eating habits can make a big difference in your lifestyle changes to protect your heart.
Let’s begin with breakfast, of course. Plant-based food items are the go-to for this meal. When you eat lots of fruits and vegetables, overall your risk of heart disease is lower. Eating a variety of fruits and veggies, about four to five servings per day is recommended.1 A favorite of mine is oatmeal with fresh or frozen blueberries or raspberries and walnuts – which are rich in omega-3 fatty acids and vitamin E which helps reduce inflammation, a risk factor for heart disease.
Staying hydrated is essential for the heart to pump more easily; when you don’t drink enough water your heart has to work harder. Using a non-plastic refillable bottle is a preferred choice as some data suggests that microplastics can leach from containers into the water. A 2024 study of 257 people, published in The New England Journal of Medicine, showed that those who had microplastics in the blood vessels near their necks were 4.5 times more likely to suffer a heart attack or stroke.
In order to find a reasonable, “can do” weight for your body type focus on a reasonable eating plan. The drive-thru menu, for the most part, is not your friend. A nourishing lunch will help stabilize energy levels and curb cravings. A fast food option may fill you up with unwanted calories as well as a deficit of the nutrients your body needs. A mid-day snack of apple, peanut butter, or hummus is a great pick-me-up as well.
Adding vegetables to every meal you plan is a great way to meet your daily requirements. You can munch on some raw veggies with your lunch, such as carrots or celery, and I have a suggestion for dinner time that I often use. Heat your oven to 275 degrees. Place a baking sheet in the oven to heat while you cut up some veggies – broccoli, Brussels sprouts, carrots, bell peppers, etc. – whatever you like best. When your pan is thoroughly heated, toss on the veggies (coat with olive oil if you like) and return to oven. The veggies will crisp up and have a crunchy texture that most people will enjoy. I know I do!
Don’t forget the protein sources. Add chicken, fish, lentils, or other proteins for a balanced meal. (Most adults do not get enough protein in their diet; consider adding a protein powder occasionally to your smoothies, although do not make this your sole protein source. Protein powders can differ greatly, so do your research.)
Be your own Valentine this February and research statistics, your own family health history, and incorporate any dietary changes into your life which can make a difference in “the heart of the matter.”
1 K. Rexrode, MD, MPH, chief of Division of Women’s Health at Brigham and Women’s Hospital, Boston
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.