More than 80 million Americans, or 1 in 3, have cardiovascular disease, according to a report by the American Heart Association in an issue of Circulation. Cardiovascular disease is the leading cause of death in the United States. Diet contributes to some risk factors of cardiovascular disease, including high blood pressure, diabetes, high cholesterol and obesity. Maintaining a healthy diet may help to prevent cardiovascular disease.
Less Saturated and Trans Fats
Eating less saturated and trans fats can help lower the risk of developing cardiovascular disease, according to the American Heart Association. Saturated and trans fats contribute to blood cholesterol. High levels of blood cholesterol may lead to atherosclerosis, a hardening and narrowing of arteries from buildup of plaque along the artery walls. Atherosclerosis increases the risk of cardiovascular disease. Saturated and trans fats are found in butter, margarine and shortening. Fats on meat are saturated fats. Many "reduced fat" foods contain trans fats. Monounsaturated and polyunsaturated fats are healthier options. Monounsaturated fats are in olive oil and canola oil. Polyunsaturated fat are found in nuts and seeds.
More Low-Fat Proteins
Fatty meats and other protein sources contain unhealthy fats and cholesterol. Lower fat proteins are healthier options to help prevent cardiovascular disease. Some lower fat proteins include skinless poultry, fish and seafood, lean meat, low-fat dairy products, egg whites, soy and legumes, such as beans, lentils and peas. Many fish contains omega-3 fatty acids, which may help to lower triglycerides, or blood fats, according to a study in the November 27, 2002 issue of the Journal of the American Medical Association. Walnuts, soybeans and flaxseeds also contain omega-3 fatty acids. Healthier methods of cooking proteins include baking, grilling and broiling.
More Fruits and Vegetables
Eating more fruits and vegetables may help prevent cardiovascular disease, according to the Journal of the American Medical Association article. Fruits and vegetables contain fiber, which may lower levels of LDL cholesterol, the "bad" cholesterol. Fiber also adds bulk, so people often feel full faster and have reduced appetites. Thus, eating more fruits and vegetables can help you to eat less overall. Fruits and vegetables are lower in calories compared to others foods, so eating fruits and vegetables may help keep you from consuming too many calories.
More Whole Grains
Eating more whole grains is associated with decreased risk of cardiovascular disease, according to the Journal of the American Medical Association article. Whole grains contain fiber and nutrients that seem to lower levels of LDL cholesterol and triglycerides, or blood fats. The protective aspects are not found among refined grains, such as pasta and white flour. Refined grains have been physically altered so much of the fiber and nutrients involved in preventing cardiovascular disease are removed.
Less Salt
Consuming salt, or sodium, increases the risk of developing cardiovascular disease. The American Heart Association recommends that adults consume less than 1,500 milligrams of salt a day. Salt is added to processed, canned and frozen foods, so cooking from scratch and eating fresh foods often help to reduce sodium intake. If eating prepared meals, "reduced sodium" items are a better option.
References
- "Circulation"; Heart Disease and Stroke Statistics---2008 Update: A Report From the American Heart Association Statistics Committee and Stroke Statistics Subcommittee; Wayne Rosamond, Ph.D., Katherine Flegal, Ph.D., Karen Furie, M.D., Alan Go, M.D., Kurt Greenlund, Ph.D., Nancy Haase; Susan Hailpern, Dr.P.H., Michael Ho, M.D., Ph.D., Virginia Howard, Brett Kissela, M.D., Steven Kittner, M.D., Donald Lloyd-Jones, M.D., Mary McDermott, M.D., James Meigs, M.D., Claudia Moy, Ph.D., Graham Nichol, M.D., Christopher O'Donnell, M.D., Veronique Roger, M.D., Paul Sorlie, Ph.D., Julia Steinberger, M.D., Thomas Thom, Matt Wilson, M.D., and Yuling Hong, M.D., Ph.D.; January 29, 2008.
- "Getting Healthy"; American Heart Association.
- "Journal of the American Medical Association"; Optimal Diets for Prevention of Coronary Heart Disease; Frank Hu, M.D., Ph.D. and Walter Willett, M.D., Dr.P.H.; November 27, 2002.
