How to eat for your heart

Remember when heart-smart eating was all about cutting down on saturated-fat-laden foods such as fatty meats and whole-milk dairy products? The idea was that keeping blood cholesterol readings in check would help combat progressive narrowing of arteries over the years. Then, when studies began linking a diet of fruit, vegetables, whole grains and fish to protection against heart attacks and strokes, it seemed that focusing only on reducing blood cholesterol was a weak defence against clogged arteries. Now it turns out that protecting yourself from cardiovascular disease is even more complex than we thought.

As you contemplate affairs of the heart this Valentine's Day, here's how to keep your ticker in top-notch shape.

Keep your pipes clean
First, while high blood cholesterol can raise your odds of having a heart attack or stroke, you need to keep other factors in mind as well. The health or functioning of the endothelium, which is the inner lining of the walls of blood vessels (both arteries and veins) is a prime example.

Think of the endothelium as armour for your arteries. A healthy endothelium can repel assaults by harmful agents -- including smoking, obesity, diabetes, high blood pressure and, yes, high blood cholesterol -- that can cause inflammation, a condition now seen as a factor in developing artery disease.

As well as releasing substances that counter such inflammation, the cells of a healthy endothelial lining also release compounds that decrease the stickiness of blood cells, which could lead to deposits and plaque buildup in arteries, or to the formation of blood clots.

Stay flexible
The endothelium also influences the rate of blood flowing through the arteries, allowing them to dilate or relax during emotional stress or physical exercise. (Think of endothelial dysfunction turning normally flexible, tubular arteries, rigid.)

Research shows that smart food choices keep your arteries healthy in the first place, and also improve endothelial function, making arteries more flexible and decreasing plaque that has already built up.

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Choose fibre over fat
On the blood cholesterol front, going for low saturated fat and trans-fat-free options, while boosting your intake of soluble fibre, can take you a long way toward healthy readings. Choose portion-controlled, trimmed, lean cuts of meat, skinless poultry, lower-fat dairy products, and fish. Also eat plenty of fruit, vegetables, whole grains and legumes and a limited amount of nuts and seeds.

Avoid trans fats, found in foods containing partially hydrogenated vegetable oil. Besides raising artery-clogging LDL-cholesterol levels and reducing beneficial HDL-cholesterol, these fats may also harm the endothelium.

Foods that can help keep the endothelium more elastic are a definite plus for maintaining cardiovascular health. A daily handful of walnuts has been shown to be helpful, as are plant foods rich in compounds known as flavonoids, such as apples, cocoa and both black and green tea.

Munch on plant foods rich in flavonoids
It's the flavonoid content of certain types of chocolate that's responsible for all the health buzz surrounding this perennial favourite. If your Valentine asks which you prefer, ask for dark chocolate with a high cocoa content -- that is, over 70 per cent cocoa solids. (The processing of most milk chocolate destroys the flavonoids; white chocolate contains none at all.)

You can also protect your heart by eating foods that discourage the development of blood clots. Fish such as salmon, which are rich in omega-3 fatty acids, are well known for this capacity.

Eat super-foods
Researchers say some foods seem to defend heart health in a variety of ways. For instance, they say substances in broccoli may slow the rate of blood clotting. Broccoli and other green vegetables also contain the heart-healthy B vitamin, folate. Folate is also found in nuts, oranges and legumes such as peanuts. And it appears that for women, moderate alcohol consumption -- the equivalent of one drink per day -- may help protect against heart disease by aiding in the absorption of folate, as well as boosting protective HDL-cholesterol and reducing the risk of blood clots.

As the scientific evidence accumulates, it seems to show that eating for a healthy heart is not about what to avoid eating -- it's about what to enjoy.

Beyond your diet, there are many changes you can make to keep your ticker healthy. Check out our 10 hints for heart health.

Rosie Schwartz, RD, is a Toronto-based consulting dietitian.