Let's face it — the heart health messages out there are confusing! Wine may be good for your heart, but you should avoid alcohol. Chocolate can be a part of a heart-healthy lifestyle, but don't eat too much sugar. With all this competing advice, how do you determine what's good for you and what's not?
We turned to Naji Hamdan, MD, a cardiologist with HonorHealth Heart Care, to clear up the confusion. Here's what he had to say.
Q: How can I keep my heart healthy?
A: If you want to keep your heart healthy and you smoke, quit. Don't drink in excess and get serious about your diet and exercise.
Some foods that are great for a heart-healthy diet include:
- Vegetables and fruits
- Whole grains such as oatmeal, brown rice and quinoa
- Lean proteins such as salmon, skinless poultry and tofu
- Healthy fats such as nuts, avocado and vegetable oils
You'll also want to avoid or limit certain foods that may increase your risk for heart disease. These foods include:
- Red meat
- Egg yolks
- Whole-fat dairy products
- Shellfish
- Sugar
- Highly salted food
Q: You mentioned I should avoid or limit alcohol and sugar — but what about wine and chocolate? I've always heard those are heart healthy.
A: They are — to a certain extent! Wine and chocolate, specifically red wine and minimally processed dark chocolate are high in antioxidants, which increase levels of HDL, or "good" cholesterol. HDL cholesterol defends your arteries against damage.
It is important to note that red wine and dark chocolate have a protective effect when enjoyed in moderation. That means one 5-ounce glass of wine per day for women and two for men, or 1.5-3 ounces of dark chocolate. Consuming more than that recommendation can have the opposite effect.
Wine and chocolate are by no means a necessary part of a heart-healthy lifestyle. There are plenty of other foods that are high in antioxidants and have a similar protective effect on your heart.
Q: What should I be on the lookout for as far as heart health goes?
A: You should be aware of the symptoms of a heart attack — if you ever experience:
- Sudden shortness of breath
- Nausea
- Cold sweats
- Unusual light-headedness
- Weakness or dizziness
- Pressure, squeezing or fullness in your chest
- Anxiety
If these symptoms last for two or more minutes, call 911 immediately as they tend to be more subtle in women than in men. Women may not feel the crushing chest pain that many associate with a heart attack.
If you have heart disease, you won’t have strong symptoms before having a heart attack. The best way to know if you are at risk is to know your numbers, including blood pressure, cholesterol, waist circumference and blood sugar.
Q: Where can I go to get these tests?
A: Talk to your primary care doctor — these are all standard tests that can be done in their office.
If you don't have a primary care doctor, call 623-580-5800 to find a doctor who can do these tests.
Eat right, lower your blood pressure
Your diet affects your health in many ways, including blood pressure. Learn which foods can help improve it from our expert cardiologist.
Cut the salt, save your heart
Salt enhances food flavor but can pose risks for those with heart failure and contribute to heart disease. We consulted a cardiologist for expert insights on salt’s impact on heart health.
Daily fitness for a happy heart
Did you know that staying active is key to keeping your heart healthy? It does wonders like improving your heart and lung function, helping control blood pressure and even lifting your mood.