Poor nutrition can lead to heart disease because a diet without healthy nutrients often includes high-fat foods and processed foods that affect cholesterol levels. High cholesterol can clog the arteries, blocking blood flow to the heart. Heart disease results because the heart does not receive enough oxygen-rich blood. Complete blockage of blood flow causes heart attack or stroke. Reducing dietary fats and cholesterol helps to provide you with adequate nutrition.
Saturated Fats
Saturated fats raise LDL cholesterol, which forms plaques on the inner walls of the arteries when reaching excess amounts. This narrows the arteries to lead to heart disease. Sources of saturated fats include meat, poultry with skin and whole-milk dairy products, such as milk, cheese and ice cream, the Harvard School of Public Health explains. Coconut and coconut oil, palm oil and palm kernel oil also contain saturated fats. Saturated fats also raise HDL levels, which protect the bloodstream by picking up excess cholesterol and taking it to the liver where it exits the body as waste.
Trans Fats
Trans fats are worse than saturated fats because they raise LDL cholesterol and lower protective HDL levels. Trans fats come from French fries and other deep-fried foods in fast-food chains and restaurants. Many commercially packaged products, such as cookies, donuts, crackers, cakes and hard margarines, contain trans fats. Manufacturers use trans fats to make products last longer. Poor nutrition often includes these quick snack foods.
Obesity
People who have bad eating habits face serious weight problems. Obesity occurs when people take in more calories than they use up during physical activity. A diet high in saturated and trans fats can cause cholesterol levels to soar, the American Heart Association notes. Obesity or being overweight, especially when too much fat sits around the waist, increases the risk of high blood pressure, high blood cholesterol and heart disease.
Low Fat
You do not have to eliminate foods that contain fats. A certain amount of fat in the body helps in digestion of vitamins or minerals. Some foods containing fat also provide protein. You need to reduce your intake of some fatty foods or find substitutes for good nutrition. Choose lean meats, poultry without skin and fish with omega-3 fatty acids, such as salmon, mackerel and herring, which may help protect against heart disease. Low-fat dairy products can replace whole-milk foods. Eat egg whites or egg substitutes instead of egg yolks, high in dietary cholesterol. Low-fat cookies or fat-free candies make healthy substitutes for sweets high in fat, such as chocolate.
Fiber
Add plenty of fruits, vegetables and whole grains to the diet for protection against heart disease, the Mayo Clinic advises. Avoid fried or creamy vegetables and canned fruit packed in syrup, which contain unhealthy fats. Whole grains include whole-wheat bread, pasta and flour, oatmeal and high-fiber cereal. Fruits, vegetables and whole grains have high fiber content and valuable nutrients to assist low-fat foods for heart health.
