Traditionally, certain foods have been marked as detrimental to heart health, largely due to outdated nutritional beliefs or misinformation spread on social platforms. However, recent research and expert opinions reveal that many of these foods can actually offer significant health benefits, particularly for the heart. In this discussion, we will shed light on several of these so-called “bad” foods that may have more heart-healthy advantages than commonly presumed.
1. Eggs
Eggs have long been a topic of debate due to their cholesterol content. Nonetheless, current research indicates that dietary cholesterol from food has a lesser impact on blood cholesterol levels than previously assumed. In fact, Veronica Rouse, a registered dietitian and owner of The Heart Dietitian, highlights a study in The American Journal of Clinical Nutrition showing that moderate egg consumption (up to one egg per day) is not linked to a heightened risk of heart disease. Eggs are a rich source of complete protein and essential nutrients like choline, which support heart and brain health. It is recommended to consume the entire egg, as the yolk contains most of the vitamins, minerals, and heart-healthy antioxidants such as lutein and zeaxanthin.
2. Full-Fat Dairy
Full-fat dairy products like yogurt and milk have faced criticism for their saturated fat content. Yet, recent studies suggest that they can be included in a heart-healthy diet. Rouse states that a 2023 review article found no association between full-fat dairy consumption and an increased risk of heart disease. In fact, full-fat dairy may have protective effects owing to its unique nutrient composition. Dairy is a source of various nutrients like calcium, probiotics, and potassium, which can promote healthy blood pressure and cholesterol levels.
3. Shellfish
Shellfish such as shrimp, mussels, lobster, and oysters are often avoided due to their cholesterol content. However, they are rich in heart-healthy omega-3 fatty acids and low in saturated fat, making them a nutritious choice for cardiovascular health. Rouse notes that consuming one to two servings of seafood weekly may reduce the risk of coronary heart disease, stroke, and mortality, particularly when replacing less-nutritious options in the diet.
4. Coffee
Caffeine has been a topic of debate for its potential to elevate blood pressure, yet moderate coffee consumption (around 2 to 3 cups daily) has been associated with heart-health benefits. Rouse highlights a 2022 study in the European Journal of Preventive Cardiology, which reported a significant reduction in cardiovascular disease among coffee drinkers. The antioxidants found in coffee, such as chlorogenic acid and polyphenols, are thought to reduce inflammation and support blood vessel function. However, it is important to be cautious about adding excessive sugar or heavy cream to coffee, as these additions can diminish its heart-healthy properties.
5. Potatoes
Potatoes are often unjustly criticized, despite being a
Cocoa can actually be a heart-healthy food choice when enjoyed in moderation. This is because cocoa is packed with flavonoids, which are plant compounds known to help lower blood pressure and enhance circulation. Research corroborates these health benefits—a comprehensive analysis featured in The European Journal of Preventive Cardiology revealed that moderate consumption of chocolate was linked to a decreased risk of heart disease.
In addition to a heart-healthy diet, there are various other practices that can support the strength and well-being of your heart. Prioritizing fiber intake is crucial, so be sure to incorporate a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds into your meals to meet the daily recommended intake of 25 to 36 grams of fiber. Soluble fiber sources, in particular, are emphasized due to their potential to reduce LDL (“bad”) cholesterol levels.
Omega-3 fatty acids are another key component of heart health, with sources like salmon, mackerel, sardines, chia seeds, and walnuts being highly recommended. These healthy fats are known to mitigate inflammation and promote optimal heart function. It is advised by experts to include fish in your diet at least twice a week, as per the guidelines of the American Heart Association.
Regular physical activity plays a critical role in strengthening the heart and enhancing circulation. Aim to engage in at least 150 minutes of moderate exercise each week to reap the cardiovascular benefits. Remember that consistency is key, and even short bouts of 10-minute physical activity can contribute to improving cholesterol levels and managing blood pressure effectively.
Contrary to popular belief, certain foods often associated with negative health effects can actually offer surprising benefits for heart health. When consumed in moderation and prepared in a healthy manner, eggs, full-fat dairy products, shellfish, coffee, potatoes, and dark chocolate can all be part of a heart-friendly diet. If you’re seeking inspiration for heart-healthy dinner options, be sure to explore the selection of 36 Heart-Healthy Dinners You Can Make in 25 Minutes on EATINGWELL.
