Coronary heart disease, also known as coronary artery disease (CAD), is a buildup of plaque in the coronary arteries. Plaque is composed of cholesterol, fat and other substances in the blood. CAD begins when damage occurs to the inner layers of the coronary arteries. Risk factors for heart disease include high cholesterol, hypertension, obesity, inactivity, smoking, age and diabetes. Lifestyle changes, such as diet modification, weight loss and exercise, are the first steps in preventing heart disease.
Low-Fat Products
Several components make up a heart healthy diet. According to the Mayo Clinic, limiting how much saturated and trans fat you take in is the most valuable step you can take to decrease cholesterol levels and lower the risk of CAD. Saturated fat is found in animal products such as meat, whole fat dairy and some plant oils. Trans fat was created to increase the shelf life of foods. It is found in many processed foods, margarine and shortening. The American Heart Association recommends saturated fat intake be less than 7 percent of total calories and trans fat be less than 1 percent of total calories. In addition, cholesterol should be less than 300 mg per day for healthy people and less than 200 mg per day for those with high cholesterol.
Fruits and Vegetables
Fruits and vegetables are good sources of vitamins, high in fiber and low in calories. In addition, many fruits and vegetables contain antioxidants, substances in foods that help protect against oxidative damage in the body, which have been found to improve cardiovascular health. Choose fresh or frozen produce. When purchasing canned produce, look for fruit packed in its own juice and low-sodium vegetables. Avoid fried vegetables and fruit caned in syrup or frozen with added sugar.
Whole Grains
When choosing grains, look for those that are 100 percent whole grain. Whole grains are high in fiber and aid in reducing blood pressure and overall heart health. Examples of whole grains are whole wheat bread, steel-cut oatmeal and whole grain pasta. Limit consumption of refined grains such as white bread, muffins, doughnuts and cakes.
Low-Fat Protein
Low-fat protein sources are beneficial in promoting heart health because they contain less saturated fat. Poultry, lean meat and fish, in addition to low- and nonfat dairy, beans and legumes are the optimal sources of protein. Certain types of fish, such as salmon, mackerel and herring, are high in omega-3 fatty acids, which help reduce triglycerides and cholesterol. The best methods of preparation are baking, broiling and roasting.
Low Sodium
The American Heart Association recommends healthy adults take in less than 1,500 mg of sodium daily (approximately one teaspoon). Increased salt intake can raise blood pressure, which contributes to risk of developing CAD. High-sodium foods include canned sauces, soups and frozen foods. It is important to read nutrition labels, which detail the amount of sodium per serving. Consume fresh foods and use spices instead of salt to boost flavor.
