Choosing the right food can reduce your risk for developing cardiovascular disease. Heart attacks and strokes, the two most common and deadly forms of cardiovascular disease, cost Americans more than $500 billion in 2010 in health care and associated expenditures, according to HealthyPeople.gov, a website managed by the U.S. Department of Health and Human Services. A healthy diet, along with exercise and lifestyle choices like quitting smoking and reducing alcohol intake, reduces your risk for heart attack, stroke, kidney disease and even Alzheimer's.
Whole Grains
Whole grain foods, like whole wheat bread, contain various ingredients known to be beneficial to the heart, including fiber. Whole wheat pasta and brown rice are good whole grain choices. Whole grain foods also contain insoluble fiber which adds volume to food, leaving you feeling more satisfied after healthy meals and less likely to snack on unhealthy desserts. Some vegetables and fruit with the skins still on are good sources of insoluble fiber.
Soluble Fiber
Soluble fiber lowers cholesterol by binding to cholesterol in your intestine, preventing your body from absorbing the cholesterol into your bloodstream. Food containing soluble fiber includes oatmeal, bananas, citrus fruits and kidney beans. Many foods contain both soluble and insoluble fiber, such as apples with the skins still on.
Omega-3
Inuit people have a low incidence of heart disease despite a high fat diet because they eat a lot of fish, according to Cleveland Clinic. Cold water fish, like salmon and mackerel, contain healthy omega-3 fatty acids, known to be beneficial to heart health. Those who don't like fish can take omega-3 supplements, widely available without a prescription. Ground flaxseed contains small amounts of omega-3.
Healthy Fats
Choose olive and canola oil over shortening and butter. These healthy fats improve the body's anti-inflammatory response which reduces the damage high cholesterol levels inflict on arteries and veins. Opt for polyunsaturated or monounsaturated fat over saturated fat products.
Bad Food
Food containing excessive amounts of fat and dietary cholesterol is the main reason for high blood cholesterol levels. Animal products like meat, milk, cheese and eggs contain cholesterol. Unadulterated food from plants, like fresh vegetables prepared without butter or a bowl of fruit with no cream, does not contain cholesterol. Many animal products contain saturated fat, which is solid at room temperature like the white substance on the side of an uncooked steak or the white flecks in raw hamburger. Many commercially baked products like snack cakes and cookies contain trans fats. Manufacturers use trans fats to extend a product's shelf life and to give some foods a creamier texture. Consume these unhealthy fats sparingly. Eat a low-calorie diet, as being overweight raises your risk for high cholesterol and heart disease.
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