A good working heart is vital to your health. As a muscle, the heart is responsible for pumping oxygen and nutrient-rich blood to all your body parts. When the heart does not work well, it affects the whole body. Your food choices can make a difference on how healthy your heart can be.
Significance
Heart disease is the leading cause of death in men and women, according to the Centers for Disease Control and Prevention. Changing your diet to include heart-healthy foods can decrease your risk of heart disease by 80 percent, according to Helpguide.org.
Function
Heart-smart diet plans improve heart disease risk factors, such as blood lipid levels, weight and blood pressure. High blood cholesterol and high blood pressure are associated with hardening and narrowing of the arteries, causing the heart to pump harder. Excess weight also puts a strain on the heart, causing it to pump harder.
Features
A heart-smart diet plan includes high-fiber foods, lean proteins, low-fat and fat-free dairy products, and heart-healthy fats. It discourages the intake of saturated fat, sodium and foods high in sugar, according to the American Heart Association. Foods high in fiber, such as fruits, vegetables and whole grains, have been shown to help reduce cholesterol levels. Fiber also helps you feel full longer, aiding in weight control. The American Heart Association recommends that you eat two servings of fish a week for the omega-3 fatty acids. Omega-3 fatty acids lower blood triglyceride levels.
Types
A few diets have been shown to improve heart health. These diets include the American Heart Association Diet, the Mediterranean diet and the DASH diet. The American Heart Association diet is a low-fat, low-sodium, high-fiber diet. The Mediterranean diet encourages plant-based foods and heart-healthy fats and is not as low in fat as the Heart Association diet. The DASH diet is a high-calcium, high-potassium, low-sodium diet designed to help control blood pressure.
Benefits
Following a heart-smart diet reduces your risk of heart disease and early death, and because the heart-smart diet plan is high in fruits, vegetables and fiber, it may also help protect you against some cancers and diabetes.
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