The food you eat has a tremendous effect on your heart health. Most Americans consume a diet high in salt and saturated fat, which increases cholesterol and blood pressure. The Department of Health and Human Services' Dietary Guide for Americans blames cardiovascular disease and hypertension, in part, on poor diet and lack of exercise. Getting the right nutrients is a big part of reducing your risk factors for heart disease.
Types
The American Heart Association has identified six heart-healthy nutrients as a part of its Heart Check-Mark Program: vitamin A, vitamin C, iron, calcium, protein and dietary fiber. Their Heart Check-Mark Program helps consumers find grocery-store items that offer a healthy dose of at least one of those six nutrients, along with low sodium and low saturated fat. If you aren't getting these nutrients from the food you eat, consider adding a vitamin supplement to your diet.
Function
Each nutrient recommended by the American Heart Association plays a different role in caring for your heart. Some are necessary to keep your body functioning properly while others help repair damage that's already occurred. Iron is one of the former; it helps build red blood cells, which carry oxygen throughout your bloodstream and help clear away harmful carbon dioxide. If you don't get enough iron in your diet, it can lead to anemia, which in turn can lead to heart problems. Similarly, calcium regulates the way your blood vessels expand and contract; a severe lack of calcium can lead to an irregular heartbeat.
Benefits
In addition to building blocks, heart-healthy nutrients can act as problem-solvers. If you have high blood pressure or high cholesterol, the right nutrients as part of a balanced diet can help lower both. Dietary vitamin C can help lower your risk of heart disease and cancer, according the Mayo Clinic. The soluble fiber found in beans, breakfast cereal and some fruit can actually help lower your cholesterol, improving heart health.
Food Origins
Nutrients occur naturally in the food you eat. The government document, Dietary Guidelines for Americans, released every five years, is a good source for finding foods that are rich in the necessary nutrients. You might be surprised at how easy it is to find foods that offer multiple nutrients. Leafy green foods like spinach, collards and kale are rich sources of dietary calcium, vitamin A, dietary fiber and vitamin C. Sweet potatoes provide vitamin A, dietary fiber and vitamin C. Non-fat or low-fat milk, cheese and yogurt offer protein and calcium. Beans and lentils offer iron and fiber. Some of the most beneficial foods might surprise you--canned and drained clams, for example, offer iron, potassium and calcium; canned pumpkin is an excellent source of vitamin A and dietary fiber.
Warning
Some of the nutrients recommended for heart health can be harmful in very high doses. Protein, in particular, can be a danger when it's ingested via foods high in saturated fat. The American Heart Association warns against diets like Atkins or the Zone because they have the potential to over-emphasize animal-based sources of protein that contain saturated fat. To get a healthy dose of lean protein, the Dietary Guidelines recommend chicken, fish, low-fat dairy products and nuts such as almonds or peanuts.
References
- American Heart Association: Heart Check Mark Nutritional Criteria
- National Heart, Lung and Blood Institute: What Is Iron-Deficiency Anemia?
- NIH Office of Dietary Supplements: Dietary Supplement Fact Sheet: Calcium
- Mayo Clinic: Vitamins and Minerals from A to Zinc
- U.S. Department of Health & Human Services: Dietary Guidelines for Americans 2005
