Does eating smart for your heart also help build strong bones? New research says, yes. Many foods and nutrients that protect against heart disease also affect bone mineral density and fracture risk.
In a recent study from Tufts University, a link was seen between heart-healthy living and bone health. Using the 2006 American Heart Association Diet and Lifestyle Recommendations, researchers found the risk for osteoporosis or osteopenia dropped 9-17%.
This research suggests you can protect your health and your bones by following the 2006 Heart Association guidelines:
• Eat a diet high in vegetables and fruit.
• Eat fish at least twice a week, preferably oil fish.
• Limit the amount of saturated fat and dietary cholesterol, avoid trans-fats.
• Choose whole-grain, high-fiber foods.
• Balance your intake with physical activity to achieve and maintain a healthy weight.
• Limit consumption of foods high in sodium (salt).
• If you drink alcohol, do it in moderation.
• Avoid or stop smoking.
In addition, choose foods high in calcium and vitamin D to protect your bones. Dairy foods can be good sources along with canned sardines and salmon (with bones). Choosing other foods fortified with calcium and vitamin D help you get the recommended amounts you need.
Did you know consuming foods high in sodium (salt) causes your body to lose calcium which can lead to bone loss? As the recommendations suggest, limiting high sodium (salt) foods are good for your heart and your bones.
The National Osteoporosis Foundation recommendations include these vegetables and fruits which provide nutrients for bone health and are also good for heart health.
• Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli – good sources of calcium
• Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins – good sources of
magnesium
• Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes –good sources of
potassium
• Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, Brussels sprouts, papaya and pineapples – good sources of vitamin C
• Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts – good sources of vitamin K
Choose to eat healthy and be physically active to protect your heart and your bones.
Author: Pat Brinkman, Family and Consumer Sciences Extension Educator, Ohio State University Extension Fayette County,
Reviewer: Bridgette Kidd, MPH, RD., Healthy People Program Specialist, Family and Consumer Sciences
Ohio State University Extension
References:
Tufts University, [2014]. Protecting your heart also better for your bones, Tufts University Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy Health & Nutrition Letter, vol. 31 (12), 3.
National Osteoporosis Foundation, Food and your bones. Available at http://nof.org/foods
