Victory Gardens

Posted in the New Jersey Herald on January 9, 2018, Bijal Dave, M.D. discusses heart healthy diet options.  She is a medical staff member at Atlantic Health System’s Hackettstown Medical Center and Newton Medical Center and a family physician specializing in diet-oriented treatment of chronic diseases.

“A heart-healthy diet is not only good for our heart but also for our waistline and our pockets in the long term. Eating certain foods on a regular basis can certainly reduce the risk of heart disease.”

• Nuts – eating a handful of them a couple times a week is beneficial for the heart.  They have high sources of MUFAs and PUFAs which help to lower the bad cholesterol.  By being rich in fiber, vitamin E, and L-argininie, plaque can be reduced within the arteries and the flexibility of arterial walls is improved, reducing incidence of narrowing and less prone to blood clots.

• Berries – full of phytonutrients such as fiber and polyphenols which assist in preventing heart disease.  Their antioxidants helps in the prevention of cardiac disease

• Turmeric
  • Improve your heart health by adding turmeric to your foods or take a good quality curcumin extract daily 
  • Curcumin, turmeric’s active compound lowers inflammatory changes that are the root cause of heart disease and acts as a blood thinner, which prevents clot formation in heart disease
  • After a cardiac event takes place, the spice can help repair cardiac muscles
  • Curcumin helps with regulation of calcium homeostasis in heart muscle which causes cardiac arrhythmias
  • Curcumin’s antioxidant benefits is comparable to vitamin C and vitamin E and it also helps with improving blood flow through vessels

• Fish – high in omega-3 fatty acids, fish may help to decrease triglycerides, reduce blood clotting, reduce irregular heartbeats, and decrease stroke and heart failure risk

• Chia Seeds – omega-3 powerhouses are chia seeds, ground flax seeds, and help seeds.  Add them to a smoothie, oatmeal, or a salad for optimal heart health.