Each year, 785,000 Americans suffer a first heart attack, according to the Centers for Disease Control and Prevention, and another 470,000 people who already had at least one heart attack have another. In 2006, more than 630,000 people died of heart disease. Heart disease and stroke generated $500 billion in health care and related costs in 2010, according to HealthyPeople.gov, a website managed by the U.S. Department of Health and Human Services. A heart-healthy diet greatly reduces the risk for cardiovascular disease, including chest pains and heart attacks.
Features
A heart-healthy diet focuses on proper portions of foods known to be healthy for your cardiovascular system, while restricting items that damage the heart and blood vessels. Cardiovascular health depends on the heart's ability to efficiently pump blood through blood vessels that allow blood to flow well, reaching all the vital organs of the body including the heart, lungs, brain and kidneys. Foods that compromise cardiovascular health do so by making the heart work harder or by causing accumulation of cholesterol and other fatty substances along arterial walls, which inures blood vessels and prevents adequate amounts of blood from reaching vital organs.
Fat and Cholesterol
A heart-healthy diet reduces the amount of saturated fat and cholesterol consumed each day. A diet high in fat and dietary cholesterol is the primary reason for high blood cholesterol, and subsequently, heart disease. Animal products like meat, eggs, milk, butter and cheese contain saturated fat and cholesterol. Trans fats, like those found in many commercially baked cakes and cookies, should account for no more than 1 percent of calories.
Fiber
A heart-healthy diet is high in fiber. Whole grain products, like whole wheat bread and nuts, are beneficial to blood cholesterol levels. Oatmeal is heart-healthy because it is high in soluble fiber, as are bananas and citrus fruits. Some foods, like apples with the skin on, are excellent sources of soluble and insoluble fiber.
Sodium
A diet high in sodium causes blood pressure to rise and may cause feet and ankles to swell. High blood pressure makes the heart work harder. Gravity makes it harder for the heart to pump blood up from feet and ankles, especially if these extremities are swollen.
Low Calories
A heart-healthy diet is one that is low in calories. Excess calories pack on weight, which increases cholesterol levels and the risk for heart disease.
HDL
HDL is a special component of blood that actually scrapes plaque from arterial walls and transports excess cholesterol to the liver, where it is processed and eliminated from the body. A smart cardiovascular diet features food that increases HDL or benefits the ways HDL improves heart health. Salmon, mackerel and some other types of fish contain omega-3 fatty acids, which have a positive effect on HDL. Olive and canola oils improve HDL's anti-inflammatory abilities, which reduces the damage cholesterol accumulation has inflicted on arteries.
