Heart disease is the No. 1 cause of death in the United States, according to the American Heart Association. There are many risk factors for heart disease, including cholesterol level, diabetes, weight and blood pressure. Because the amount and quality of food you eat can directly impact these risk factors, consuming a heart-healthy diet can reduce your risk of heart disease.
Background
According to MayoClinic.com, coronary heart disease is caused by narrowed or stiffened blood vessels that prevent your heart from receiving enough blood and thus oxygen. The arteries of the heart become narrowed from the buildup of fatty plaques and become stiffened when too much pressure on the arteries makes the walls thick. Symptoms of diseased coronary arteries include chest pain, shortness of breath, fatigue, nausea and vomiting.
Healthy Fats
High cholesterol levels increase your risk of heart disease and can be directly impacted by the foods you eat. Limiting your intake of saturated and trans fats can decrease your LDL, or low density lipoprotein, cholesterol. This type of cholesterol builds up in the plaque of your arteries and increases your risk of heart disease and stroke. Saturated and trans fats are found in solid fats such as butter, margarine and shortening as well as in red meat. Polyunsaturated and monounsaturated fats, however, can lower your blood cholesterol. These fats are found in nuts, seeds and plant based oils. Keep in mind that all fat is high in calories, so even heart-healthy fats should be consumed in moderation.
Lean Protein
Red meat, while rich in protein, is high in saturated fat and contributes to high cholesterol levels. Poultry, egg whites, low-fat dairy products, fish and legumes such as beans, peas and lentils are excellent sources of protein that are also low in fat and cholesterol. Cold-water fish such as salmon and mackerel have the added benefit of omega-3 fatty acids which lower a type of cholesterol called triglycerides. Legumes are also high in fiber, which can help decrease your cholesterol and keep you feeling full longer.
Salt Intake
According to the AHA, your blood pressure goal should be less than 120/80. Eating a lot of salt can increase your blood pressure, and salt is found in many processed foods and can be added to any food. You can reduce your salt intake by avoiding canned or processed foods and consuming mostly fresh foods. The AHA states that sodium consumption should be limited to 2,300 mg per day. Considering that 1 cup of regular tomato soup has between 700 and 1,100 mg, it is clear to understand how the daily requirement is easily exceeded. According to the United States Department of Agriculture, reducing salt intake reduces blood pressure in most people and lowering your blood pressure to goal levels decreases your risk of heart disease.
Considerations
In addition to improving your nutrition, other ways to reduce your risk of heart disease include quitting smoking and increasing your level of physical activity. Aim for at least 30 minutes of physical activity most days of the week to help lower your blood pressure and cholesterol. If you still have issues with high blood pressure or cholesterol after attempting lifestyle modifications, your physician may recommend medications to decrease your risk of heart disease as much as possible.
