Heart-healthy eating

Dr Douglas Street, Contributor

It Is no secret that our diet is critical in maintaining the good health of the heart. A good diet can help to keep the arteries clean and also reduce the risk of clots that block blood vessels.

February is celebrated Heart Month with the focus being on diet, so this week we will be looking at this topic.

Choose healthy fats and limit cholesterol intake. Oils are generally better to use than solid fats, and the best oils to use are those that have significant proportions of monounsaturated fat, for example, olive and canola oil.

It is best to limit or avoid animal-based fats, which are usually high in cholesterol as these contribute to hardening and blocking of the arteries, which can lead to heart attacks and strokes. Trans-fats are also thought to contribute to heart disease.

protein sources

Healthy protein sources are equally important, and again, plant-based sources are better. Fatty fish such as mackerel, herring, sardines, salmon, anchovies, and to some extent tuna, are particularly good as they contain Omega-3 oils.

Plant-based sources include peas, beans, and nuts. They are also rich in healthy oils, fibre, minerals, and vitamins. Red meats, processed meats (like sausages and bacon), preserved meat (like salted fish, beef and pork), and organ meat (like tripe, liver and kidney) are to be limited. If chicken is being consumed, it is best to remove all visible skin and fat from it and it should baked or stewed.

Fresh fruits and vegetables are definitely a very important part of a heart-healthy diet. The bright-coloured ones are the most important ones as the substances that give them colour are not only attractive, but also function as antioxidants in the body, limiting the damage caused by free radicals.

These protect the arteries, the immune system and joints, among other areas of the body. Fresh fruits and vegetables also provide fibre that limits the absorption of toxins and potassium, which lowers the blood pressure.

As many of your carbohydrate sources as possible should be whole grain (like oats, and brown rice, and flour). They provide fibre, proteins, minerals, essential oils, and vitamins. They promote weight-loss and lower blood pressure and blood sugar.

Dr Douglas Street is a general practitioner and has private practices at Trinity Medical Centre, Trinity Mall at 3 Barnett Street in Montego Bay, and Omega Medical Centre at Plaza de Negril, Negril. Send feedback to drdougstreet@yahoo.com.