Heart disease is the number one killer of both men and women in the United States. As research on diets and nutrition progresses, findings about the impact of your diet on whether you will develop heart disease are becoming more and more refined. Poor diets full of unhealthy fats, salt, excess calories and cholesterol are factors that increase your chances of developing heart disease.
Influences of Fat
Trans fats contribute to the development of heart disease. Trans fats increase your bad, LDL cholesterol levels, and cause your good, HDL cholesterol levels to go down. Including even small amounts of trans fats in your diet can negatively impact your blood cholesterol, even more than high cholesterol foods. Limit your trans fat intake to 1 percent or less of your total daily fat intake. Unsaturated fats help lower your cholesterol levels and should be part of your heart healthy diet. Foods that are high in healthy fats include nuts, seeds, nut butters and avocados.
Animal Products
Eating animal products is believed to increase your risk of developing heart disease. According to the Physicians Committee for Responsible Medicine, vegetarian diets that eliminate all meat can help prevent heart disease and vegan diets, which eliminate all cholesterol and are even lower in saturated fat, tend to have even more health benefits. Diets high in animal products tend to be lower in healthy vitamins and minerals and higher in cholesterol, which is associated with increased risk of heart disease.
Vegetables and Whole Grains
Including significant amounts of fruits and vegetables in your diet can help decrease your risk of heart disease. According to a study published by Harvard and cited by the Harvard School of Public Health, the more fruits and vegetables you eat each day the lower is your risk of developing heart disease. All fruits and vegetables are healthy, but some have more benefits than others. The Harvard School of Public Health recommends eating high amounts of green leafy vegetables, such as kale, and cruciferous vegetables, such as broccoli. Whole grains are also important for a heart healthy diet. According to research findings reported by BBC News, your risk of heart disease can be reduced by 30 percent if you eat a diet rich in whole grains. Healthy sources of whole grains include brown rice, quinoa, whole grain pasta, oatmeal, whole grain bread and barley.
Sugar, starch and salt
Foods like white flour, white breads, white pasta, white rice and sugar tend to lead to unwanted weight gain, high blood pressure, lower HDL and increased triglycerides. These foods are considered to be high on the glycemic index, which means they cause quick increases in blood sugar. According to Harvard School of Public Health, eating a diet rich in these high glycemic foods increases your risk of heart disease. Use sodium in moderation, keeping your daily intake below 2,000 mg per day. Drink alcohol in moderation, limiting it to no more than one drink a day for women or two for men. High amounts of sodium and/or alcohol in your diet can lead to increases in blood pressure, which can contribute to heart disease.
