Heart disease is a leading cause of mortality worldwide and prevention is extremely important. Dr. Jack Wolfson has dedicated his career to understanding the best dietary choices for the health of the heart. Drawing from years of clinical experience, he shares his top five foods to prevent heart attacks.
1. Seafood: Nature’s Heart Protector
Seafood stands at the top of the list for a healthy heart. Rich in essential nutrients, seafood is a powerhouse for preventing heart attacks. The vitamins, minerals, proteins, and fats in seafood are vital, especially fatty acids EPA and DHA that are found primarily in fish.
The Importance of EPA and DHA
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are omega-3 fatty acids and play a crucial role in cardiovascular health. DHA is integral to cell membranes throughout the body. Various researches show that people with higher levels of DHA in their blood have a significantly lower risk of heart attacks.
Best Seafood Choices
For optimal heart health, Dr. Wolfson recommends consuming the following:
- Wild salmon
- Sardines
- Anchovies
- Clams
- Oysters
- Shrimp
- Lobster
- Crab
- Wild salmon roe
These seafood options provide a combination of beneficial nutrients without the high levels of contaminants found in other fish. Incorporating seafood daily in your diet can significantly enhance heart health. While fish oil supplements are available, Dr. Wolfson suggests eating whole fish to maximize nutrient intake.
2. Organ Meat: Nutrient-Dense Powerhouse
Organ meat from free-range, grass-fed animals are incredibly beneficial for heart health. While muscle meat is nutritious, organ meats contain higher concentrations of essential vitamins, minerals, proteins, and fats.
Benefits of Organ Meat
Organ meat, such as liver, heart, and kidney, is full of coenzyme Q10 (CoQ10), which is vital for mitochondrial function. CoQ10 helps boost glutathione, an antioxidant that reduces inflammation and oxidative stress—both closely linked to cardiovascular disease.
Recommended Consumption
To harness the benefits, Dr. Wolfson highlights the following as the best options:
- Bison liver
- Bison heart
- Bison kidney
Including organs in your diet one to three times per week, or taking organ supplements daily, can significantly improve heart health. These practices emulate the dietary habits of our ancestors, who consumed a lot of organ meat.
3. Avocados: Heart-Healthy Fats and More
Avocados, or “avocardios,” are another fantastic food for the heart. They are rich in quality fats, fiber, vitamins, and minerals.
Nutritional Profile of “Avocardio”
Avocados are high in:
- Healthy fats: These fats help lower bad cholesterol levels and are essential for heart health.
- Fiber: Helps maintain a healthy digestive system and can reduce cholesterol levels.
- Vitamin C and E: Antioxidants that protect the heart.
- Magnesium and Potassium: Crucial minerals for heart function.
- Phytonutrients: Compounds that have various health benefits, including anti-inflammatory effects.
Incorporating Avocados in Your Diet
Dr. Wolfson recommends eating avocados almost daily. They can be added to salads, smoothies, or enjoyed on their own. Avocado oil is also a good alternative for cooking, but the whole fruit provides the most benefits.
4. Eggs: Nature’s Nutrient-Rich Cocoon
Despite common misconceptions, eggs are excellent for the heart. They are a complete source of nutrition, containing all the essential vitamins, minerals, protein and fats needed for a developing chick.
Cholesterol in Eggs
Eggs have cholesterol, but this is not something to fear. Cholesterol is necessary for the body’s healing processes, including after a heart attack. The human body and many animals produce cholesterol, which is crucial for many bodily functions.
Choosing the Right Eggs
For maximum health benefits try to consume free-range, pasture raised organic eggs. These eggs are more nutritious and free from harmful additives often found in other eggs. If possible, raising backyard chickens ensures a steady supply of high-quality eggs.
5. Beets and Green Leafy Vegetables
Beets, along with green leafy vegetables, are rich in nitrates, which the body converts to nitric oxide—a potent vasodilator. Nitric oxide helps open blood vessels, improving blood flow and reducing blood pressure.
The Role of Nitric Oxide
When consuming beets and green leafy vegetables, the nitrates are converted by oral bacteria into nitrites and then into nitric oxide in the stomach. Nitric oxide is a natural vasodilator, akin to how nitroglycerin works in emergency heart treatments.
How to Include Beets in Your Diet
Dr. Wolfson suggests making beet-rich salads, using ingredients like:
- Beets
- Olive oil
- Lemons
- Capers
- Anchovies (optional)
Beets can turn urine and stool red, a harmless side effect known as beeturia. This can also serve as a reminder to check your body’s reaction and ensure there are no other underlying issues.
Green Leafy Vegetables
In addition to beets, adding green leafy vegetables like spinach, kale, and arugula in your diet provides additional nitrates and essential nutrients. These vegetables support overall cardiovascular health.
Conclusion
Making the best choices about the foods you consume and through the correct diet is one of the best ways to prevent heart attacks. By eating seafood, organs, avocados, eggs, and beets, you can significantly lower your risk of heart disease. These foods provide essential nutrients that support the health of the heart, reduce inflammation, and improve overall well-being. As Dr. Wolfson’s experience shows, these dietary changes can be life-saving.
About:
I am Dr. Jack Wolfson, the heart behind Natural Heart Doctor, where we’re leading the charge toward extraordinary cardiovascular health. Our skilled team of cardiologists, physicians, and coaches are here to steer you on your journey to a resilient 100-year heart.
At Natural Heart Doctor, our focus is clear: prevent, treat, and reverse cardiovascular diseases like heart attacks, strokes, and high blood pressure, all while cutting down on harmful pharmaceuticals and avoiding unnecessary procedures. We believe that by getting to the root of these conditions, we can offer real solutions beyond conventional treatments.
Mainstream cardiology often misses the mark, relying too heavily on drugs and surgeries. We’re here to change the narrative, advocating for a natural and holistic approach to heart health.
Subscribe to our YouTube channel for essential tips on nurturing your heart health and stepping into a future with a strong, lasting heart!
