Heart disease claims more than 600,000 lives each year and remains the leading cause of death in the U.S. The risk factors include physical inactivity, obesity, smoking, diabetes, high blood pressure and high cholesterol. One in three American adults has two or more of these risk factors, and 12 percent of adults are living with heart disease. Heart disease is a lifestyle disease in that most of the risk factors are modifiable by lifestyle changes such as diet and physical activity. For heart patients, proper diet can slow the progression of the disease and reduce mortality.
Fat
American Heart Association recommends that 25 to 35 percent of daily calories come from fat, with less than 7 percent come from saturated fat, and that trans fat be kept as low as possible. Saturated fat and trans fat increase LDL cholesterol, the bad cholesterol that clogs the arteries and promotes heart disease. Fatty meat, the skin and fat of poultry, whole-fat dairies, lard, coconut oil and palm oil are common dietary sources of saturated fats. Trans fats are mostly found in baked goods such as cookies, doughnuts and breads, hard margarines, fried chicken and french fries. You should eliminate trans fat foods and keep the consumption of saturated fat low.
Omega-3 Fatty Acids
While saturated fat and trans fat should be avoided, the consumption of omega-3 fatty acids from fish is encouraged. Omega-3 fatty acids reduce the mortality of heart disease and sudden cardiac death by 20 to 50 percent when taken in the dose range of 0.85g to 4g per day for one to four years, based on a review published in the "American Journal of Cardiology" in 2006. A randomized trial in Japan demonstrated that supplementing eicosapentaenoic acid, an omega-3 fatty acid found in fish oil, reduced the risk of major coronary events in heart patients by 19 percent. The trial was published in the March 2007 issue of "Lancet." The American Heart Association recommends at least two servings or 8 oz. of fish per week, with emphasis on oily fish low in mercury, such as herring, salmon, sardine and trout.
Added Sugar
Excess added sugar is linked to adverse heart conditions, according to a scientific statement by the American Heart Association in 2009. On average, Americans consume 22.2 tsp. of added sugar per day, much higher than the 6 tsp. recommended for women and the 9 tsp. for men by the American Heart Association. Added sugar may appear on the food label as corn sweetener, corn syrup, high fructose corn syrup, malt syrup, evaporated cane juice and other names. Common foods high in added sugar include grain-based desserts, dairy desserts, fruit drinks, candy and soda. For example, a 12 oz. can of soda contains about 9 tsp. of sugar.
Cholesterol
Dietary cholesterol increases blood cholesterol, although not as much as saturated fats. Cholesterol is found only in animal foods like meat, eggs and dairy. American Heart Association recommends that heart patients limit daily cholesterol intake to less than 200mg. Choose extra lean meat, which contains less than 95mg cholesterol per serving, packaged foods with less than 20mg cholesterol per serving or labeled as low-cholesterol, and low-fat or fat-free dairies.
Fiber
Five to 10g of soluble fiber can lower LDL cholesterol by 5 percent. Soluble fiber forms a gel in the intestine that blocks the absorption of dietary cholesterol. Heart patients should eat at least 5 to 10g of soluble fiber a day, and preferably increase to 10 to 25g. Barley, oatmeal, apple, peach, pear, citrus fruits, berries, beans, broccoli, Brussels sprouts and carrots are among the foods with high soluble fiber content. Each serving of these foods provides 1 to 3g of soluble fiber.
Sodium
Sodium retains water and increases blood pressure, a risk factor for heart disease. You should limit the sodium intake to less than 1,500mg a day, which is about ¾ tsp. of salt. Avoid processed foods such as chips, canned soup and processed meats, which generally are high in sodium. Soy sauce, seasonings, baking soda and baking powder also contain sodium.
References
- American Heart Association: TLC Diets
- American Heart Association: 2010 Dietary Guidelines for Americans
- CDC: Heart Disease Facts
- American Heart Association: Dietary Sugar Intake and Cardiovascular Health
- Lancet: Effects of Eicosapentaenoic Acid on Major Coronary Events in Hypercholesterolaemic Patients (JELIS): A Randomised Open-label, Blinded Endpoint Analysis
- American Journal of Cardiology: Secondary Prevention of Coronary Artery Disease with Omega-3 Fatty Acids
