“Everybody’s got a hungry heart.” – Bruce Springsteen, The River, 1980
I have been writing for years about the prevalence of heart disease and its effects on our longevity, lifestyle, quality of life and, unfortunately, the fact that it is the number one killer of both men and women, surpassing all types of cancer and other diseases.1
Additionally, the annual incidence of heart attacks in the U.S. is nearly 900,000, with more than 600,000 of those first attacks and the remainder of those being recurrent attacks.2
Our attention is thankfully drawn to this topic in the month of February as it is of course “National Heart Health Month” as well as “Go Red for Women” month.
According to the American Heart Association, heart disease causes one in three women’s deaths each year, with 90 percent of women having one or more risk factors for developing heart disease. The symptoms of heart disease can be different in women and men and are often misunderstood. Please talk with your physician to learn more about the symptoms and to share any family history you may have of heart disease.
Okay, readers, let’s talk about that “hungry heart” and how best to feed it! Of course, all our internal organs (think brain!) benefit from good nutrition and sensible eating plans.
Let’s start with fats – and yes, our bodies need healthy fats! Some of those are: raw nuts, olive oil, fish oils, flax seeds, and avocados. Of course, we want to avoid trans fats from partially hydrogenated foods and saturated fats from whole-fat dairy or red meat.
Fiber is essential to a healthy eating plan (remember, diet should be used as a noun, not a verb!) and can certainly aid in digestion. Incorporate fiber from cereals, breads and pasta made from whole grains or legumes.
Ingest sparingly white or egg breads, granola-type cereals, refined pastas, or rice.
Omega 3 fatty acids and protein are important for our hearts as well as our brain power. Great choices are fish and shellfish as well as poultry. (Please choose sustainably sourced.) Avoid red meat, bacon, sausage, fried chicken.
Finally, be sure to include calcium and protein sources such as egg whites, skim or 1 percent milk, low-fat or nonfat cheeses and yogurts, while omitting when possible egg yolks, whole milk and whole milk products.
Yes, we all have “cheat” moments now and then but be kind to yourself when it happens and make sure you get back on the “healthy heart” train!
While we review our eating plans, let’s not forget the importance of getting adequate sleep and of course, movement! Let’s get out of those chairs and sofas and increase our daily steps and include strength training as well.
Sometimes we feel overwhelmed by making these changes, so start slowly and be kind to yourself. Oftentimes family, work, and outside influences can cause us stress which affects our heart health, and while we may feel helpless in those situations, we can reach out to professionals who specialize in therapies which can provide better coping mechanisms. If you are able to reach out and volunteer to help others, you may find that your stress level will decline and your overall health may improve. Meditation and deep breath work can also help us to maintain good heart health.
Feed your “hungry hearts” and you will do your heart good!
1 CDC.gov – Heart Disease Facts
2 American Heart Association
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.