It’s heartening news that you can slash your risk of heart disease one bite at a time.
September is Atrial Fibrillation (AF) Awareness Month. So, let’s shine a spotlight on the role of food in mitigating the risk of AF and managing symptoms.
What is Atrial Fibrillation?
AF is an irregular heart rhythm that can disrupt the normal flow of blood through the heart’s chambers and cause the heart rate to vary. AF can lead to blood clots in the heart, increasing one’s risk of stroke and heart failure.
AF affects 2.2% of the Australian population.
Here’s what to eat to safeguard the health of your heart.
The Mediterranean diet, which originated in countries around the Mediterranean Sea, has long been linked to good heart health. Several studies have shown that this dietary pattern may help reduce the risk of AF. One significant study found that participants were able to lower their risk of major cardiovascular events when following the Mediterranean diet compared to a traditional low-fat diet.
The Mediterranean diet emphasises fruits, vegetables, legumes, whole grains, nuts and seeds and moderate amounts of seafood. Extra virgin olive oil is the primary fat source.
Research shows that the Mediterranean diet may also help to slash our risk of developing heart disease, lower blood cholesterol levels, and improve blood sugar control for those with Type 2 Diabetes. The diet is rich in fibre, monounsaturated fats, antioxidants, and other bioactive compounds, which are regularly linked with good health.
Further, research has shown that plant-based diets may assist with lowering the known risk factors for AF, such as hypertension, diabetes and obesity. While the consumption of plant foods in Australia is higher than in 1970, many of us continue to fall short of the recommendations outlined in the Dietary Guidelines. Prioritising fruit, vegetables, nuts, seeds, beans, legumes, and whole grains will promote good heart health and overall wellbeing. Check out my lentil bolognese recipe for some plant-based inspiration – it’s got countless essential nutrients such as fibre, polyphenols, iron, monounsaturated fats, antioxidants and other bioactives.
Specific nutrients may also assist in reducing one’s risk of developing AF.
Potatoes, bananas, buckwheat, oats, avocados, pumpkin, beans, legumes and leafy greens are all good sources of potassium. This vital mineral promotes good blood pressure control and supports nerve and muscle function. Inadequate potassium levels, resulting from diets low in plant foods and fluid balance medications, can increase the risk of irregular heart rhythms.
To maximise your potassium intake, replace butter with avocado, add banana to your breakfast cereal, and add beans and legumes to soups, salads, pasta sauces, and casseroles.
Dark chocolate, nuts, spinach, dairy foods and pulses are all excellent sources of magnesium, which also assists with heart rhythm. Diets limited in plant foods can result in insufficient intakes of this vital nutrient, so add these foods to your shopping list.
In addition to foods we need to consume more of, there are several foods and nutrients that people with AF should seek to limit in their diet. These include alcohol, high-fat meat, and saturated and processed foods containing trans fats, added sugar, and salt.
Our overall dietary pattern is essential to consider, so adhering to a whole foods diet that mirrors the Mediterranean diet will displace a large portion of the contraindicated nutrients that can either increase one’s risk of developing AF or worsen the condition.
Meanwhile, the link between caffeine and AF is mixed. It has long been a point of conjecture. However, recent research has shown no link between caffeine and AF. One study even linked increased caffeine consumption with a reduced incidence of AF. The guidelines advise that 300mg of caffeine intake is generally safe, equivalent to three average-sized coffees. Nevertheless, those with AF are advised to limit or restrict their intake of energy drinks with extremely high caffeine concentrations, as they have been associated with poor heart health.
A nutritious diet is one of the most important things you can do to protect your heart. The key is to include more whole foods. So load up your plate with delicious and nutritious fruit, vegetables, and whole grains, and don’t skimp on good fats from extra virgin olive oil, nuts and seeds, and avocado. Your heart (and the rest of your body) will thank you for it.
