Being a social butterfly could help your heart, according to a cardiologist.
Heart disease can affect anyone and is the leading cause of death for men and women in America.
One person every 34-seconds dies from a heart related illness – but there are ways you can try reduce the risk, according to data shared by the Centers for Disease Control and Prevention (CDC).
While we’re often told that exercising regularly, avoiding smoking and not overindulging are recipes for a healthy lifestyle, an expert has revealed a major factor in heart problems that is often overlooked – emotional stress.
‘We can’t really avoid stress but we can try to reduce exposure to stress,’ Dr Roy Ziegelstein, Cardiologist and Editor-in-Chief of DynaMed, told the Daily Mail.
‘We can also try and improve the ability for us to handle stress, which involves really seeking social contacts and trying to avoid isolation,’ he added.
Dr Ziegelstein explained that many people in the US are ‘quite socially isolated,’ and not having friends and family to socialize with can have detrimental effects.
‘Heart health is not just the physical health, but also, the emotional health,’ he said.
Dr Roy Ziegelstein said an often overlooked factor that contributes to heart problems is emotional stress (stock image)
‘We’re living in a society where people are more and more socially isolated [and] there’s more and more evidence also that lack of social connections contributes negatively to emotional and physical health.’
Although Dr Ziegelstein admitted it’s difficult to measure a person’s lack of social connectedness, studies have shown there’s evidence that social isolation is tied in with negative mood states like depression.
‘We know for sure that depressed mood adversely affects the heart and in fact it’s now considered to be a cardiac risk factor, very similar to high cholesterol or hypertension,’ he said.
Dr Ziegelstein said it’s important to remember that creating daily healthy habits – like regular exercise – as well as focusing on eating high fiber and whole foods also factor in to overall heart health.
‘Behavior and lifestyle changes are very, very difficult to make,’ he acknowledged. ‘It’s a gradual process.’
While there’s no ‘perfect’ diet, Dr Bradley Serwer, a cardiologist and Chief Medical Officer at VitalSolution, told the Daily Mail the best possible option is purely plant based – but understands that’s not always possible.
‘For those that are unwilling to give up animal products, I always recommend salmon given it is high in omega fatty acids and is an excellent source of protein,’ he said. ‘I encourage all my patients to avoid red meat, especially the fattier varieties.’
Below, Dr Serwer shared the foods to avoid – or indulge in – for better heart health.
Dr Ziegelstein said heart health is not just the physical health, but also, the emotional health (stock image)
Worst foods for heart health:
Foods that contain trans fats
Dr Serwer says to steer clear of foods that contain high levels of trans fats, noting that ‘fried foods’ are some of the worst offenders.
Trans saturated fats are artificially created fats. Trans fats raise Low-Density Lipoprotein (LDL), bad cholesterol and simultaneously lower high-density lipoprotein (HDL) or good cholesterol.
He added that high levels of bad cholesterol can result in clogged arteries.
Foods rich in saturated fats
Dr Serwer said this includes red meat and dairy, also raise low-density lipoprotein – commonly known as the ‘bad’ cholesterol levels – which increase your risk of heart disease.
Sugary foods
The cardiologist said to avoid foods containing high fructose corn syrup, such as soda or baked goods, as they increase the risk of obesity and diabetes.
‘Obesity and diabetes are independent risk factors for coronary artery disease which further adds fuel to the fire for developing atherosclerosis,’ he said.
The expert says to avoid sugary foods, listing soda as a culprit (stock image)
High sodium foods
Foods high in sodium promote high blood pressure which is a risk factor for developing atherosclerosis, Dr Serwer explained.
Highly processed foods
Dr Serwer said highly processed foods, particularly fast foods, are a combination of all the ‘worst offenders’ for heart health.
‘This includes trans fats, saturated fats, high sodium and sugar,’ he shared. ‘They are uniquely designed to promote atherosclerosis in a very effective manner and should be avoided as much as possible.’
Drinking excess alcohol
Dr Serwer warned that drinking to excess should be avoided.
‘While there is data to support red wine in moderation, excess alcohol has a direct toxic effect on the heart,’ he shared. ‘Alcoholic drinks are also high in calories and sodium and can contribute to obesity and high blood pressure.’
Dr Serwer said highly processed foods are a combination of all the ‘worst offenders’ for heart health (stock image)
Best foods for your heart:
Fresh fruits and vegetables
It should come as no surprise that fresh fruits and vegetables are an excellent source of vitamins, minerals and antioxidants – and should be consumed daily.
‘Especially those that are high in fiber,’ Dr Serwer noted. ‘These help reduce the risk of heart disease by lowering blood pressure and improving overall cardiovascular health.’
A study published in the European Journal of Epidemiology, suggested that eating one cup of green leafy vegetables per day may lower the risk of heart disease.
Whole grains
When possible, Dr Serwer recommended opting for grains including wheat, oats and brown rice.
‘These provide complex carbohydrates and fiber which can help lower bad cholesterol levels,’ he said.
Dr Serwer says to opt for whole foods and grains, adding that fresh fruits and vegetables are an excellent source of vitamins, minerals and antioxidants (stock image)
Lean protein
The cardiologist recommended skinless chicken, fish, legumes and nuts as ‘excellent sources’ of protein without the saturated fat that’s often found in red meat.
Healthy fats
While Dr Serwer recommends staying away from saturated fats, monounsaturated and polyunsaturated fats – known as the ‘good fats’ – are an excellent food source.
He said foods containing these fats, found in avocados, olive oil and fatty fish such as salmon, help improve cholesterol levels and reduce inflammation.
Proper hydration
Sipping on water is not only essential for cognitive function and healthy skin, but also helps support overall health and helps avoid injuring the kidneys and the heart.
Portion control
Dr Serwer said portion control is ‘paramount’ in avoiding obesity and coronary artery disease.
