The American Heart Association says that cardiovascular or heart disease is the leading cause of death among Americans. Both genetic and lifestyle factors contribute to heart disease, and diet is a key part of your heart health. If you have risk factors for heart disease or are concerned about your health, talk to your doctor to determine whether dietary changes are sufficient.
Background
Your diet influences your heart health by affecting various risk factors, such as blood pressure and cholesterol and triglyceride levels in your blood. According to MayoClinic.com, healthy adults should get their blood pressure tested every two years and their cholesterol and triglyceride levels tested every five years. High total cholesterol, LDL cholesterol and triglycerides are risk factors for heart disease. In contrast, high HDL cholesterol levels are beneficial. A diet to prevent heart disease should focus on improving your scores on these tests.
Dangerous Foods
Dietary saturated fats, trans fats and cholesterol might increase your risk for heart disease by raising LDL cholesterol levels in your blood. The American Heart Association suggests lowering your intake by avoiding fatty meats, full-fat dairy products and partially hydrogenated vegetable oils. Too much sodium from table salt or processed foods might raise your blood pressure and your risk for heart disease. Also, alcohol over-consumption tends to increase your blood pressure as well as your triglyceride levels, so drink in moderation.
Healthy Foods
Polyunsaturated and monounsaturated fats might lower your blood levels of LDL cholesterol, and the American Heart Association states that substituting unsaturated fats for saturated fats might reduce your risk for heart disease. Omega-3 fatty acids from fish oils and fatty fish also might raise your HDL levels and lower your blood pressure. Dietary fiber from fruit, vegetables, whole grains and legumes lowers cholesterol levels, and the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services states that people who eat more of these foods might have a lower risk for heart disease.
Obesity And Heart Disease
Your body mass index, or BMI, is your weight in kilograms divided by the square of your height in meters, and adults with a BMI greater than 30 are in the obese category. Obesity can increase your risk for heart disease, and a key recommendation in the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services is to achieve or maintain a healthy weight. You can maintain your weight by balancing the calories you eat with the calories you burn, or lose weight by eating less or increasing your physical activity.
Considerations
Your diet significantly impacts heart health, but other factors also are important. According to MayoClinic.com, using tobacco is dangerous for your heart because the chemicals in tobacco increase your blood pressure and injure your heart and blood vessels. Another suggestion is to exercise regularly, but only after you get your doctor's approval. If you have heart disease or risk factors, consult a doctor and remember that you might need medication in addition to changes in your diet to improve your heart health.
