A diet for a healthy heart

Eating healthy does more than help to keep you in shape – it also lowers your chance of getting heart disease, a condition that’s responsible for one in four adult deaths in the United States each year.

The good news is that you can begin to lower your risk for heart disease as soon as your next mealtime rolls around. That’s because a heart-healthy diet can reduce your risk factors by improving cholesterol levels, lowering blood pressure and helping you lose weight. Eating well is also tied to improved mental health. Plus, a heart-healthy diet is also a brain healthy diet.

So, if you want to improve your heart health, read on to learn which heart-healthy foods to add to your grocery shopping list, as well as which foods to avoid.

Foods that are good for your heart

The basics of a heart-healthy diet

Your whole cardiovascular system benefits from the energy in foods you eat. So a heart-healthy diet plan includes nutrient-rich foods that are high in vitamins and minerals such as whole grains and certain fruits and vegetables. Fresh food and minimally processed food are the best things to keep your heart healthy.

Heart-healthy vegetables

Veggies should make up the largest part of your heart-healthy diet plan. Vegetables are packed with antioxidants and have been shown to lower heart risks. And because they are high in fiber, you’ll feel fuller longer, making it easier to cut back on higher calorie foods that aren’t so good for you.

Here are some top vegetable choices for heart health:

• Asparagus
• Broccoli
• Carrots
• Celery
• Cucumbers
• Eggplant
• Green beans
• Leafy greens
• Mushrooms
• Okra
• Onions
• Radishes
• Tomatoes
• Zucchini

Heart-healthy whole grains

Whole grains contain unique disease-fighting antioxidants that you won’t find in refined grains or other foods. Plus, they’re naturally high in fiber. The goal is to eat about 3-5 servings of whole grains each day. An easy way to do this is to swap in whole grain versions of rice, pasta and bread.

These are excellent whole grains to include in your diet:

• Barley
• Brown rice
• Cassava
• Corn, including popcorn
• Couscous
• Quinoa
• Oats
• Wild rice
• 100% whole wheat products

Heart-healthy fruits

Like vegetables, fruits are filled with vitamins and minerals that can protect against stress and inflammation. And guess what? Fruits are also filled with lots of fiber. As a bonus for people with a sweet tooth, they’re naturally sweet.

The best fruits for heart health include:

• Apples
• Bananas
• Berries such as raspberries, strawberries and blueberries
• Citrus fruit such as oranges, lemons and limes
• Kiwi

Heart-healthy meats and proteins

By replacing red meat and high-fat meats with lean protein, you may be able to reduce your risk of heart attack and stroke. Nuts and fish are especially good choices because they are filled with helpful omega-3 fatty acids, vitamin D and healthy fats, which help curb inflammation, making them good for your heart.

Protein options for heart health:

• Atlantic- or Pacific-caught salmon
• Canned light tuna
• Herring
• Beans
• Eggs
• Lean poultry
• Lentils
• Tofu

Heart-healthy oils and fats

A healthy diet isn’t a no-fat diet. Instead, it’s a good-fat diet. But what exactly is a good fat?

You may have heard that olive oil is one of the heathiest oils out there. Why is that? Is it because of calories? No, all oils have about the same calories. The difference is in the types of fats – olive oil contains high levels of the healthier fats (monounsaturated and polyunsaturated) and very little bad fat (saturated or trans).

In fact, a report from the American Heart Association shows that replacing oils high in saturated fats with ones that are high in unsaturated fats can reduce the risk of heart disease and is one of the ways to prevent heart attacks.

Some other examples of healthy oils and fats include:

• Avocado
• Hummus
• Nuts
• Seeds
• Olive oil
• Other vegetable oils, including corn and canola
• Oil-based dressing

If you want to eat more healthy fats and oils, studies have shown the Mediterranean diet can improve your heart health.

What is the Mediterranean diet for heart health?

The Mediterranean diet is a way of eating that favors olive oil, nuts, whole grains and vegetables. Also, fish and poultry take the place of red meats. Based on numerous studies, people who eat a Mediterranean diet have a longer life expectancy.

Foods that aren’t so good for your heart

We covered foods that are beneficial to eat for heart health, but what about ones that aren’t?

First, know that not all processed foods are bad – after all, that bag of frozen broccoli has gone through some level of processing. But many packaged foods are ultra-processed and contain things your body doesn’t need like lots of added sugar, artificial ingredients, salt and bad fats. At the same time, highly processed foods have little of the good stuff like whole grains, fiber, vitamins and minerals.

We get that it’s tough to transition to fresh and homemade foods for every meal. No one is expecting you to give up your favorite foods entirely. Instead, try to make balanced choices and pay attention to the types of fats that are in your food.

Foods with trans fats

Trans fat is the worst type of fat for your body. That’s because trans fats increase bad cholesterol while also decreasing good cholesterol. The Federal Drug Administration (FDA) even banned companies from adding artificial trans fats to their foods back in 2015, stating that they were unsafe to eat.

While trans fats are naturally found in small amounts in some meats and dairy products, the majority of trans fats in foods are added as partially hydrogenated oil by food manufacturers. The FDA’s ban has led food manufacturers to reduce trans fats in their foods, but some foods still contain them.

You’re most likely to find trans fats in processed foods like:

• Frozen pizza
• Fast food
• Breakfast sandwiches
• Baked goods such as cakes and cookies
• Shortening

Foods with unhealthy fats

A small amount of healthy oils is an important part of your diet – they help your body to absorb different minerals, and support brain and nerve function. But not all oils are equally healthy.

These oils are on the list of foods cardiologists say to avoid or use sparingly:

• Oils such as coconut and palm oils
• Butter
• Shortening
• Lard and bacon fat

For snacks, stay away from chips, fries or buttered popcorn. And remember, fats should only be a small part of your diet. So, try to steer clear of fried foods.

Learning how to read nutrition information

No two packaged food products are alike. For example, different brands of nuts can have different fat or sodium content, depending on how they are processed and what, if any, oils are used. Plain yogurt and Greek yogurt have very different amounts of protein. A granola bar and whole oats have very different levels of sugars and fats.

Because of this, understanding food nutrition and how to read labels can help you make healthier choices.

How to read a nutrition label

1. The nutrients listed on the label are based on one serving size. Often serving sizes are smaller than you’d think. So, it’s a good idea to measure.

2. Calories are a unit of measurement that tells us the amount of energy in one serving. Your body uses calories for energy and to be active. Everybody uses a different number of calories. To control your weight, the goal is to balance what you eat with the amount of energy you need.

3. All nutrients are shown as a percent of the daily value. The daily values are reference amounts for how much of the nutrients you should consume or not exceed each day. Depending on the nutrient, daily value is shown in grams (g), milligrams (mg) or micrograms (mcg).

4. Limit foods with high amounts of the items in red. Look for fewer than 2g of saturated fat, less than 250mg of sodium and little to no added sugar.

5. Try to eat foods with more of the items in green. These include dietary fiber, vitamin D, calcium, iron and potassium.

6. Read and rate the ingredients. In general, products that have fewer ingredients – and ones you can pronounce — are less processed and better for you. Here are some questions to ask yourself:

• Does this food contain more than five ingredients?
• Does it contain unhealthy fats like coconut oil?
• Does it include whole grains like oats, barley and wheat flour? If so, are they near the top of the ingredient list?
• Do you know what the ingredients are?

7. Be aware of confusing product information. Some food products make misleading health claims on their packaging. They’ll say things like, “low fat,” or “multigrain,” or “made with whole grains.” It’s easy to think that these foods may be great heart-healthy options. But these products may or may not be good choices for you. The only way to know for sure is to look at the nutrition information and the ingredients.

Know the daily values for a heart smart diet

Try to focus on heart-healthy numbers for the following:

• Dietary fiber: Eat 25-30 grams of dietary fiber each day.
• Sugar: Limit the amount of added sugar you eat or drink.
• Salt (sodium): Limit to 1,500-2,000 milligrams each day.
• Fats: Aim for no trans fats and less than 13 grams of saturated fat each day. There’s no exact limit for the healthier monounsaturated and polyunsaturated fats. Just remember, all fats are high in calories so don’t eat too much.

Creating a heart healthy diet plan

So, you know to eat more fruits, vegetables and grains. And, you know how to find out the nutrition in your foods. But what’s the next step? A good place to start is with a little planning and shopping for the right foods.

Shop with a heart-healthy grocery list

Don’t go to the grocery store unprepared! If you eat fast food for lunch every day, plan out heart-healthy options for the week instead. After all, if you don’t have anything in the fridge that’s healthy – and that you want to eat – you’ll likely find yourself in the drive-through once again.

Then, when you’re shopping:

• Load up on fruits, veggies and whole grains.
• Buy most of your food from the outside edges of the store. This is where they keep the fresh foods.
• Look for foods with fewer ingredients – and ones you can pronounce.

Start by swapping out unhealthy snacks or meals for a healthier option

No one expects you to become a healthy eating machine overnight. The good news is that even making small steps can put you on the path to better health. Here are some examples to help you get started:

• Try oatmeal for breakfast and skip donuts or pastries. This swap increases the amount of heart-healthy whole grains while also eliminating saturated and trans fats.
• Instead of eating hot dogs or deli meat for lunch, make a trip to the salad bar and load up your plate with nutritious veggies. And to get heart-healthy fats, opt for an oil-based vinaigrette instead of creamier dressings.
• Instead of a steak, choose an oily fish like salmon for a boost in healthy fats from omega-3 fatty acids while also reducing saturated fats.
• Eat unsalted nuts instead of chips, fries or buttered popcorn to fill up with good fats and protein while reducing salt and bad fats.
• Drink water and other calorie-free beverages to cut down on calories.

Finally, cut yourself some slack

It can be hard to make changes to your diet. And being heart-healthy doesn’t mean that you can never eat a hamburger, a piece of pizza or a chocolate sundae. It just means you shouldn’t eat them every day or even every week.

When you eat not-so-great food, the FDA recommends dietary tradeoffs. So, if you eat a breakfast that’s high in saturated fat, choose foods that are lower in saturated fats throughout the rest of the day. It’s all about balance and finding a healthy diet you can stick with.

And if you have a bad food day, tell yourself it’s okay and move on. You can do better tomorrow.

Help for a heart-healthy lifestyle

Eating right goes a long way toward a healthy heart but it’s only one piece of the puzzle. Finding time for heart strengthening exercise is super important too – in fact, a heart-healthy diet combined with lifestyle changes like regular exercise have been shown to reduce the risk of coronary artery disease by up to 75%.

You’ll also want to watch risk factors such as high stress, diabetes and being overweight. And, if you smoke or vape, taking steps to quit is one of the best things you can do for your heart.

If you need help managing your risk factors – or figuring out what to eat – contact your primary care doctor.

When to see a doctor for menstrual cramps

Feeling that familiar twinge of pain in your gut is often the first sign that your period is starting. In those moments, many women can reach for a heating pad or ibuprofen to calm their cramps. But others have severe menstrual cramps that can’t be relieved using typical remedies and might linger through the entire period. Cramps like these can get in the way of your regular activities and make your time of the month an uncomfortable one.

According to the American College of Obstetricians and Gynecologists, over half of women who menstruate experience cramping during the first couple days of their periods. Period pain can often be managed on your own, but women who experience severe, chronic menstrual cramps often need medical treatment to relieve pain.

How do I know if my menstrual cramps are normal?

Menstrual cramps feel a little different to every woman. They can feel like a constant dull ache, occasional shooting pains or anything in between. Typically, women feel cramps in the lower stomach but they can also affect the groin, thighs and lower back.

Each woman experiences unique menstruation symptoms and there’s no true “normal.” Some women might have cramps during every period. Some might notice that their cramps lessen with age. Others might never experience period cramps. But up to 20 percent of women experience painful cramps, or what’s known medically as dysmenorrhea, making it difficult to enjoy their daily activities. Still, many women are afraid to speak to their doctor about their cramps.

There’s no reason to stay quiet about your cramps. Our OB-GYNs are here to listen to your concerns without judgement and help find a way to make your periods as painless as possible.

If you’re not sure whether medical treatment is needed to help with your cramps, just ask us! During your next appointment, talk to your doctor about:

• The level of pain cramps cause you
• How long your cramps last
• The average length of your cycle
• How much you bleed during your period
• Other things you may have noticed, like spotting or pain outside your period

There’s no harm in asking your doctor about your medical concerns. In fact, talking to your OB-GYN about changes you’ve noticed or your questions is a great way to be proactive about your health. Find out more about how to choose an OB-GYN you can trust.

When should I talk to my OB-GYN about menstrual cramps?

Since each woman’s body is unique, it can be difficult to tell whether the cramps you’ve grown used to are actually chronic. Use these common symptoms of chronic, severe menstrual cramps as a guideline to decide if it’s time to talk to an OB-GYN about your cramps.

• Your cramps interfere with your daily life (school, work, social plans, etc.)
• The cramps last longer than two days
• No or minimal relief from over-the-counter (OTC) pain medication
• You have cramps outside of your period
• You notice a change in how your cramps feel over time

How are severe menstrual cramps diagnosed?

If you have severe menstrual cramps, a visit to your doctor is the only way to determine the exact cause of your pain. During your visit, your doctor will talk to you about your symptoms. If we need additional information to confirm a diagnosis, a pelvic exam or ultrasound might be needed. These tests will help pinpoint the exact cause of your pain so your doctor can recommend the best treatment options for you.

How are severe menstrual cramps treated?

When the usual home remedies to relieve period cramps are no match for your cramps, an OB-GYN can help you find relief from the pain. The most common treatments for severe menstrual cramps are:

• Hormonal birth control methods – If your menstrual cramps are caused by a hormone imbalance, your doctor might recommend using a hormonal birth control. In addition to preventing pregnancy, taking hormonal birth control can help correct the levels of estrogen and progesterone in your body, which effects the thickness of the uterine lining. Thinning the uterine lining can reduce prostaglandin and bring pain relief. Some birth control methods can cause women to skip their periods, eliminating cramps altogether.
• Prescription medication – When over-the-counter (OTC) medicines don’t work, your doctor might prescribe nonsteroidal anti-inflammatory drugs (NSAIDs). These medicines are much stronger than similar ones you’ll find over-the-counter. They can significantly reduce prostaglandins in your uterus, which might thin the uterine lining and alleviate cramps. Prescription medication is used when a woman experiences severe, chronic cramps.

What causes menstrual cramps?

During our periods, the uterine contracts in order to shed its lining. Sometimes, the contraction of the uterus can feel painful and cause cramps.

There are two main types of menstrual cramps:

Primary dysmenorrhea

This type of menstrual cramps is more common. Primary dysmenorrhea is caused by prostaglandin in the lining of your uterus. Prostaglandin is a hormone found in the uterine lining that increases just before menstruation starts. Primary dysmenorrhea is usually worse around the time a woman starts getting her period and lessens with age. Women who experience primary dysmenorrhea are also more likely to have cramps only during the first couple days of their period, when menstrual bleeding starts.

Secondary dysmenorrhea

Secondary dysmenorrhea is the less common type of cramps and is caused by a medical condition like an infection, premenstrual dysphoric disorder (PMDD), endometriosis, uterine fibroids or ovarian cysts. These menstrual cramps often worsen with age and can last for the entire duration of your period. Women who experience secondary dysmenorrhea can usually find pain relief with help from a doctor.

Learn more about women’s care

How to deal with period pain. Painful periods. Pain during menstruation

Scientists have calculated that the total duration of menstruation in an average woman is about 10 years. For many, menstruation turns out to be painful – in addition to the inconvenience associated with pads, tampons or menstrual cups, the process itself is often accompanied by severe pain that brings discomfort. How can I get rid of pain during menstruation?

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How to get rid of pain during menstruation

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Why can menstruation be painful?

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

It is widely believed that pain during menstruation is common and normal, and therefore it is worth just being patient for these few days. But in reality this is not always the case.

Pain during menstruation can indeed occur in perfectly healthy women. It occurs during vasospasm: blood vessels narrow under the action of prostaglandins, insufficient oxygen-enriched blood enters the uterus. The uterus “signals” this with pain.

Pain during menstruation may not be related to physiology, but to some diseases, such as uterine fibroids, endometriosis, or pelvic inflammatory disease. They can be identified by a doctor who will prescribe the necessary treatment – if it is chosen correctly, the pain during menstruation may become weaker or disappear altogether.

Discomfort during menstruation is not to be tolerated. Any deviations from the norm – cycle failure, too heavy or too scarce menstruation, soreness – should be a reason to contact a specialist.

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What to do with painful menstruation?

If no diseases are found, and the pain during menstruation persists, you can use one of the methods from our selection – there are both medicines and non-drug methods that work and allow you to improve the condition.

Heating pad

A heating pad or bottle of warm water, or just a scarf or blanket to keep you warm, is a simple yet effective way to make your period less painful. This will promote relaxation and also increase blood circulation in the lower abdomen.

One study suggests that heat on the abdomen works just as well, and in some cases even better, than over-the-counter pain relievers from pharmacies.

Painkillers

The decision to take an analgesic to relieve pain is also not wrong. Ibuprofen-based drugs are considered more effective for menstrual pain than paracetamol-based drugs. It is best to take them at the very first painful sensations, then the discomfort will not reach its maximum.

Yoga

Regular yoga is really beneficial for those who suffer from painful periods every month. In a small study published in 2017, women who practiced yoga once a week for 60 minutes noticed a significant reduction in period pain after 12 weeks of regular practice. The optimal format is a class that combines physical activity and relaxation.

Water

Discomfort during menstruation may increase if you do not drink enough water. Many of us do not drink enough liquid, the need for which only intensifies during the period of menstruation. Some women experience diarrhea during the first days of their period, which also increases dehydration.

Watch how much you drink: try to drink 6-8 glasses of water, adding lemon or mint if necessary to make it more pleasant to drink.

Acupressure

Chinese traditional medicine also works for menstrual cramps. Try to press and lightly massage the point located on the inner side of the lower leg. To find it, place 4 fingers on the bone on the inside of your ankle. When the point is found, massage it in circular motions for several minutes. Repeat the procedure several times during the day.

In 2004, a team of scientists proved that acupressure actually works to relieve period pain.

Physical activity

Does the pain seem so bad that you can’t move? You just need to move, because physical activity helps to make menstruation less painful.

In 2018, scientists proved that three half-hour aerobic workouts per week for 8 weeks helped to cope with pain during menstruation. Please note that going to the gym is not necessary – the proper level of physical activity will be provided by walking the dog, gardening, cycling and many other activities that may be present in your life quite regularly.

Abdominal massage

A five-minute massage with essential oils is another effective remedy for menstrual cramps. It is recommended to do it the day before the expected start of menstruation, and then every day of menstruation. This procedure promotes relaxation, as well as increased blood circulation – all this will help relieve spasm.

It is best to massage with lavender, clove, rose or cinnamon oil. A few drops of these essential oils should be added to the base oil. It can be coconut, olive or jojoba oil. Massage should be done in circular motions, gently touching the abdomen with your hands.

Pain pills for period pain: what to take

Comment from an expert
Gynecologist Anastasia Degteva

“With painful menstruation, you can and should use both non-drug and medication pain relief. To endure pain and change your plans because of menstruation is definitely not worth it. It is important to take painkillers before the pain becomes unbearably strong.
Almost all drugs prescribed by doctors are compatible with menstruation, except for some vaginal suppositories. Check with your doctor if you are prescribed therapy with vaginal suppositories / creams, and you are expected to have a period soon.
It is important to be aware of drug interactions. Some drugs may be incompatible with each other or reduce the effectiveness of hormonal contraception. Be sure to tell your doctor what medications, vitamins, dietary supplements, herbs you are taking so that side effects can be avoided.

Periods can be quite painful. For some, pulling pains in the lower abdomen are quite tolerable, for others, even the slightest pain brings severe discomfort. Pain is not worth it. Modern painkillers are not harmful, while effectively relieving unpleasant symptoms.

Painkillers for menstrual cramps

Pain during menstruation can be different. If the pain is very slight, then it is better to refrain from taking painkillers. Relaxation, sleep, rest and warm drinks will help to cope with unpleasant symptoms no worse than pills.

More intense and prolonged pain and spasms are already removed with special preparations. Tablets for pain during menstruation should be chosen with your gynecologist. Many girls find their drug empirically. However, you can avoid independent experiments by consulting with a specialist.

What painkillers can help with monthly pain?

Now the list of drugs that relieve pain during menstruation is diverse and constantly expanding. But all medicines should be selected by a doctor who will draw up the necessary treatment plan and tell you how to take the pills correctly.

Severe pain during critical days is a reason to consult a specialist and undergo an examination. Drinking painkillers is normal, but they only drown out the symptoms without affecting the cause of the pain. Menstrual pain can be caused by diseases that require specific treatment and the appointment of more serious drugs.

How to relieve pain without pills?

Menstruation is a natural process for the female body. During this period, it is more important than ever to direct all attention to yourself and the feelings inside, to show more care and love for yourself.

• It is better to refuse intensive physical activities. Exhausting workouts during menstruation can only do harm by increasing pain in the abdomen. But giving up sports completely is not worth it either. Calm yoga practices, stretching and even regular walking will have a positive effect not only on the physical, but also on the psychological state.

• Pain during menstruation is effectively relieved with a heating pad or an ordinary bottle of hot water. Additional heat in the area of ​​the uterus relaxes the muscles, removes discomfort and spasms. This method has contraindications. With heavy menstruation, it is better not to heat the lower abdomen, it is also worth refusing to take a hot bath.

• Healthy sleep for at least 8 hours a day will help reduce the intensity of pain in the lower abdomen, restore strength, energy and endurance. Getting enough sleep on a regular basis can increase your pain threshold and reduce your stress levels.

• Warm drinks, especially herbal teas, are great for menstrual pain. Infusions of valerian, beetroot leaves and mint are not only painkillers, but also soothing drinks. Before using herbal infusions, make sure you are not allergic to them.

Can I take antibiotics during my period?

The issue of taking antibiotics is always acute. Many are categorical about antibiotics, and someone takes them thoughtlessly for any unpleasant symptom. These are two extremes that should be avoided.

Take these drugs only with a doctor’s prescription and under his strict supervision. During menstruation, antibiotics are acceptable, but you should make sure that they do not contain hormones. Preparations with hormones can cause menstrual irregularities, so choosing antibiotics on your own is not recommended.

Hormonal preparations

Oral contraceptives are able to regulate the menstrual cycle, including menstrual pain. Often, OK is prescribed to very young girls to correct the hormonal background, which often rages in adolescence.

For the correct selection of hormonal preparations, contact your gynecologist. The specialist may prescribe additional examinations before taking OK: blood test, smears, ultrasound of the pelvic organs, etc.

A properly selected drug should not cause unpleasant side effects. If you experience severe menstrual pain, an irregular cycle and heavy discharge while taking COCs, this is a reason to stop taking it or choose a more suitable drug.

Oral contraceptives are a good and proven method of contraception and an effective treatment for certain types of diseases. Modern OK in their composition have a small content of hormones, which helps the body to tolerate them easily and without side effects. Unpleasant symptoms may appear after the abolition of oral contraceptives. One of these symptoms is a delay in menstruation. The reasons for the delay in the menstrual cycle need to be clarified with the gynecologist, not always hormonal contraception and its cancellation affects the cycle.

Antidepressants

PMS and critical days can be difficult both physically and emotionally. Moreover, PMS can exacerbate existing psychological problems. Antidepressants can significantly reduce the unpleasant symptoms that girls experience during the premenstrual period.

However, these drugs also have side effects:

• delayed menstruation;

• irregular cycle;

• meager discharge.

If the psychological state is unstable and there is a feeling that it is already difficult to cope on your own, then you should not be afraid of antidepressants. There are specific drugs that are used to treat PMS.