Heart Health Month: A Registered Dietitian’s Guide to Cardiovascular Wellness
- by Christiane Matey
- Blog, Healthy Living
February is Heart Health Month, a time dedicated to raising awareness about cardiovascular wellness and the importance of proactive heart care. Heart disease is the leading cause of death in the United States, but the good news is that lifestyle changes, especially what you eat, can have a significant impact on heart health. As a Registered Dietitian and Licensed Nutritionist, I’m here to guide you toward optimal health and wellness. Let’s dive into the best heart-healthy foods, lab tests beyond your routine physical, and key supplements to support your heart.
Heart-Healthy Foods: What to Eat for Cardiovascular Wellness
Nutrition plays a central role in maintaining a healthy heart. A diet rich in whole, nutrient-dense foods can help lower cholesterol levels, reduce inflammation, and improve overall cardiovascular function. The Mediterranean diet is a helpful starting point, and here are some of the best foods for heart health:
1. Fatty Fish
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help lower triglycerides, reduce blood pressure, and decrease inflammation. Aim for at least two servings per week—think of it as a tasty excuse to eat sushi more often!
2. Leafy Greens
Spinach, kale, and Swiss chard are loaded with vitamins, minerals, and antioxidants, including vitamin K, which promotes proper blood clotting and helps protect arteries.
3. Berries
Strawberries, blueberries, and raspberries contain antioxidants, such as anthocyanins, which reduce oxidative stress and inflammation. Plus, they make a great excuse to enjoy a fresh smoothie (with added protein powder or collagen for protein) or add more flavor to your Greek yogurt.
4. Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds provide healthy fats, fiber, and magnesium—all of which contribute to improved heart health. Just try not to eat a whole bag in one sitting (we’ve all been there)!
5. Legumes
Black beans, chickpeas, lentils, kidney beans, pinto beans, and edamame are all excellent for heart health. They are high in fiber, protein, and nutrients like iron, magnesium, and folate.
6. Avocados
Rich in monounsaturated fats and potassium, avocados help lower bad cholesterol while increasing good HDL cholesterol. Watch your serving size, though, since a whole avocado has around 320 calories and 30 grams of fat.
7. Olive Oil
Extra virgin olive oil is a cornerstone of the Mediterranean diet, packed with heart-healthy polyphenols and monounsaturated fats. Mariella & Grace EVOO is our favorite. So go ahead, drizzle it on everything like you’re a chef in a fancy cooking show.
8. Dark Chocolate
Choose dark chocolate with at least 70% cocoa to reap the benefits of flavonoids, which help lower blood pressure and improve vascular function. Just don’t eat an entire bag of chocolate in one sitting (we’ve all been there, too!).
Beyond the Basics: Advanced Lab Testing for Heart Health
While routine lab tests like total cholesterol, LDL, HDL, triglycerides, and fasting insulin provide valuable insights into cardiovascular health, they don’t always tell the whole story. These are some additional functional medicine lab tests often used in integrative cardiology that offer a deeper look into heart health:
1. High-Sensitivity C-Reactive Protein (hs-CRP)
This test measures inflammation in the body, which is a key risk factor for heart disease and high blood pressure. Chronic inflammation can also increase your risk of certain cancers, rheumatoid arthritis (RA), type 2 diabetes, and inflammatory bowel disease (IBD).
2. Omega-3 Index
Your omega-3 index evaluates the balance of omega-3 and omega-6 fatty acids, which influences heart health and inflammation levels. If your omega-3s are low, consider upping your seafood game or adding a fish oil supplement.
3. Lipoprotein(a) (Lp(a))
Elevated Lp(a) levels are associated with an increased risk of heart disease and are often overlooked in standard lipid panels. This is like the sneaky villain in a spy movie—it doesn’t get the attention it deserves, but it’s one to watch out for.
4. Homocysteine Levels
High homocysteine levels can contribute to arterial damage and blood clots, increasing the risk of heart disease. Kind of like that one guest who always overstays their welcome.
5. Oxidized LDL
This blood test measures the level of damage to tissues and cells in the body caused by free radicals. Increased levels of oxidized LDL are linked to coronary artery disease (CAD), heart attacks, chest pain, metabolic syndrome, insulin resistance, and hypothyroidism.
Supplements to Support Heart Health
While food should always come first, certain supplements can complement a heart-healthy diet and lifestyle. Talk with a professional before adding supplements to your daily routine, but here are some that we often recommend:
1. Omega-3 Fatty Acids
Supplementing with high-quality fish oil or algae-based omega-3s can help reduce triglycerides and lower inflammation. This is great if you don’t love eating fish but still want the benefits!
2. Coenzyme Q10 (CoQ10)
This antioxidant supports energy production in cells and can benefit individuals taking statins, which may deplete CoQ10 levels. Think of it as your heart’s tiny but mighty battery booster.
3. Magnesium
Essential for muscle function, including the heart, magnesium can help regulate blood pressure and improve vascular health. It’s also great for relaxation and falling asleep faster—who doesn’t need that?
4. Vitamin D
Low vitamin D levels have been linked to an increased risk of heart disease, making supplementation crucial for those deficient. Bonus: It also helps with bone health, so you can stay strong while keeping your heart happy.
5. Berberine
This plant-based compound has been shown to lower blood sugar and cholesterol levels while supporting metabolic health. Think of it as a multitasking hero.
6. Garlic Extract
Garlic supplements can help reduce blood pressure and cholesterol levels while offering anti-inflammatory benefits. Plus, you won’t have to worry about vampires!
Taking Action for a Healthy Heart
Making small, sustainable changes to your diet and lifestyle can significantly impact your heart health. Whether you want to improve your cholesterol levels, lower blood pressure, or reduce inflammation, you can take control of your cardiovascular well-being. Incorporating heart-healthy foods, monitoring key lab markers, and supplementing strategically can make a big difference. And remember—your heart works hard for you every day, so let’s show it some love!
Looking for Personalized Nutrition Guidance?
MINT Nutrition offers integrative & functional lab testing, one-on-one consultations, custom meal plans, results coaching, and more in Mooresville, NC — less than 30 miles from Charlotte, North Carolina (and via telemedicine). Get started with a free 15-minute consultation, and let’s create a heart-healthy plan tailored to your unique needs.
