Coronary arteries carry blood to the heart, and plaque build up in these arteries cause them to become progressively narrower. Think of them as straws through which you push liquid. The smaller the straw, the less liquid can flow through them. This narrowing of the arteries leads to a condition known as atherosclerosis, which increases the risk of heart disease. The plaque depositing culprit is high cholesterol level in the blood. With the direct correlation between heart disease and cholesterol level, adopting a diet that does not increase blood cholesterol is the heart-smart choice.
Types of Cholesterol
There are two types of cholesterol; low density lipoprotein, or LDL, and high density lipoprotein, or HDL, cholesterol. Arterial plaque buildup is often the result of high LDL cholesterol levels, which has led to LDL being dubbed the "bad" cholesterol. HDL cholesterol helps to prevent plaque build up by carrying LDL cholesterol away from the walls of the arteries, and as such has been called the "'good" cholesterol, notes the Heart and Stroke Foundation of Ontario.
Controlling Cholesterol
While high cholesterol is a risk factor for coronary heart disease and heart attack, the American Heart Association considers it a controllable risk factor. One way to control your blood cholesterol level is by adopting a heart healthy diet. The U.S. Department of Agriculture food pyramid guide recommends low fat or fat-free dairy products, and low-fat or lean meat and poultry. It further suggests that baking, broiling and grilling should be chosen over frying as cooking methods. You can add variety to your protein source by sometimes substituting fish, peas, nuts and seeds.
Your Body Needs Fat
The body does need some fat, which it uses as an energy source. Fat is also essential in helping to control inflammation and build nerve tissue and hormones. Though you must have some fat, being proactive in your approach to fat consumption can mean the difference between a healthy heart diet and one that leaves you at risk of developing high cholesterol.
Saturated Fats
Saturated fats are typically found in meats and dairy products, hence the admonition to choose lean and low fat versions of these food items. Many desserts, snack foods and fast foods such as French fries have high saturated fat content, which puts you at greater risk of developing heart disease by increasing the level of LDL cholesterol in your blood.
Trans Fats
Used in many processed foods, trans fats are a doubly dangerous man-made addition to the fat group. This hydrogenated fat will not only increase your LDL cholesterol level, it will also decrease the HDL cholesterol level, making it a good candidate for increasing plaque deposits in your coronary arteries, says the American Academy of Family Physicians.
Be Heart Smart
A diet that is low in trans and saturated fats and includes a wide variety of fruits and vegetables will be one big step toward doing what you can to lower your blood cholesterol level and keeping your heart healthy.
