Heart disease is the number one cause of death in the United States. It includes conditions like heart defects, atherosclerosis, peripheral artery disease and heart failure. Heart disease is often treatable and even preventable with lifestyle changes. A diet rich in heart healthy nutrients along with physical activity may help to reduce the risk of heart disease.
Fiber
Fiber is found in whole grains, fruits and vegetables. There are two types of fiber, soluble and insoluble. According to the American Heart Association, both types are associated with a lower risk of cardiovascular disease. It also slows the progression of heart disease in persons at high risk. Cabbage, apple skin, beets, cauliflower, whole wheat bread, and brown rice contain insoluble fiber. Soluble fiber is found in citrus fruits, oatmeal, barley, rye, peas and beans. Along with following a diet low in saturated and trans fat, it helps to reduce your intake of LDL, or bad, cholesterol.
B Vitamins
B vitamins, including folate, help break down homocysteine, an amino acid present in the body. High levels of homocysteine are associated with an increased risk of heart disease, according to the American Heart Association. The AHA states that some research suggests it contributes to atherosclerosis by causing damage to the arteries and increases the risk of blood clots. Further research is needed, but consuming adequate amounts of folate and other B vitamins is important. Green leafy vegetables, orange juice and legumes are high in the vitamins.
Omega-3 Fatty Acids
Omega-3 fatty acids are found in many types of fish as well as in walnuts and soybeans. Docosahexaenoic acid is a type of omega-3 prevalent in fish that is associated with heart health. Replacing saturated and trans fats with healthy unsaturated fats like omega-3s helps to reduce cholesterol levels and inflammation within your blood vessels. According to the MayoClinic.com, inflammation damages the blood vessels, which may lead to heart disease. Omega-3 fatty acids also lower LDL cholesterol and raise HDL, the good type of cholesterol. Eat at least two servings, 3.5 oz each, of fish per week to increase heart health.
Lycopene
Naturally occurring substances in foods, such as vitamins or other nutrients, are known as antioxidants. They are believed to help combat heart disease by preventing free radical formation in the body. Free radicals cause oxidative damage to the body and contribute to atherosclerosis and heart disease. Consuming adequate amounts of foods that contain antioxidants may help lower the risk of developing heart problems. Lycopene is a phytochemical and works as an antioxidant in the body. According to the United States Department of Agriculture, studies show that lycopene derived from tomatoes inhibits the oxidation of LDL cholesterol.
Beta-carotene and E
Vitamin E and beta-carotene are antioxidants. Eat a diet rich in beta-carotene and E to maintain high antioxidant levels. Vitamin E is found in leafy greens, legumes, whole grains and nuts. Dark green, orange and red vegetables and fruit contain high levels of beta-carotene. According to the Cleveland Clinic, a diet rich in fruits, vegetables and whole grains is associated with a lower risk of heart disease. Vitamin E and beta-carotene supplements are not recommended to reduce cardiovascular risk.
References
- American Heart Association : Whole Grains and Fiber
- American Heart Association: Homocysteine, Folic Acid and Cardiovascular Disease
- Mayo Clinic: Omega-3 in fish: How eating fish helps your heart
- United States Department of Agriculture: About Tomatoes and Lycopene
- Cleveland Clinic: Antioxidants, Vitamin E, Beta Carotene, and cardiovascular disease
