Heart-Smart Foods That Enhance Your Cardiovascular Health

“Above all else, guard your heart, for everything you do flows from it.” -Proverbs 4:23

What we put into our bodies is what we get out of them in the long term. Food has the power to influence our whole health, perhaps most significantly our heart health, placing nutrition at the top of the list of lifestyle choices we can make to protect our hearts.

And our hearts are in the right place when it comes to the care that our renowned expert, board-certified interventional cardiologist Harvinder Arora, MD, MPH, provides his patients. Today, he’s here to care for us all by providing some heart-smart diet tips and dishes that are both healthy for our hearts and pleasing to the palate. Keep reading to learn more from Dr. Arora.

Foods That Guard Our Hearts

First, let’s explore what nature has to offer in terms of heart-healthy ingredients. Dr. Arora explains, “The key is that most foods that are good for you come from the earth in their natural states — plant-based ‘whole foods’ that haven’t been altered by processing or packaged into something other than the food it’s intended to be. Think of potatoes roasted with extra-virgin olive oil, garlic and fresh herbs like rosemary, rather than potato chips out of a bag.”

All ingredients in the roasted potatoes are natural heart protectants, while the chips have high amounts of sodium and possibly fillers that can potentially harm our health. Foods we consistently opt for will influence our heart health.

Here is a list of some of the top heart-smart whole foods and ingredients recommended by Dr. Arora. Include as many in your diet as possible:

Easy Heart-Smart Ingredient Swaps

There are many alternatives you can use to make healthier and satisfying savory dishes and baked goods. Dr. Arora advises, “You can replace butter or cream with applesauce or olive oil, cow’s milk with nut milk and skip any cream-based toppings, fatty sauces and rich gravies for lighter options like coconut whipped cream, vinaigrettes and lemon juice. They taste just as good and won’t leave you feeling tired and bloated after your meal.”

Dr. Arora shares more tips for alternative ingredients here. Your heart will thank you for it.

Go Easy on the Eggs

“Replace whole eggs with two egg whites or a cup of cholesterol-free egg substitute. If the egg is a must for the recipe, try half of a medium banana (mashed),” says Dr. Arora. For leavening, you can also use 1 tablespoon of vegetable oil with 1 tablespoon water and 1 teaspoon baking powder (not baking soda) per egg.

Substitute Butter

“When butter is called for, substitute half the amount required with applesauce or mashed avocado. Alternatively, try an organic vegan butter using the same amount called for in the recipe. Pureed prunes can even be used as a butter substitute,” explains Dr. Arora

Sweet Ways to Reduce Added Sugar

Most recipes can handle half the amount of sugar. You may also use an equal amount of applesauce (the no-sugar-added variety).

“Choose natural sugars like 100% maple syrup, agave nectar, honey or coconut sugar. They’re healthier due to their lower glycemic index, and you won’t notice a difference in flavor. You can also use 2/3 cup of pureed dates for each cup of sugar,” shares Dr. Arora.

Skimp on the Salt

Lowering the salt content doesn't mean the recipe has to be bland. “Herbs and spices are delicious substitutes with heart-healthy benefits,” says Dr. Arora.

Salt may be replaced with half as much citrus juice or apple cider vinegar, which interact to bring out the dish’s natural flavors.

We Put Our Hearts Into Caring for Yours

At AdventHealth, we provide whole-person heart care that addresses the needs of body, mind and spirit, deeply understanding that each part influences the whole. Dr. Arora believes, “Good medicine starts with understanding the whole person such as their health, their story and what matters to them.” His deep knowledge and hands-on experience make him especially skilled at treating complex cases while always maintaining that the connection between one heart and another between patient and physician is what’s most important to their healing.

To learn more about Dr. Arora and schedule an appointment with him, visit us here. Your heart matters.