Coronary heart disease, also called coronary artery disease (CAD), is a condition in which plaque builds up inside the coronary arteries that deliver oxygen to the heart. Plaque deposits are made from fat, cholesterol and other substances. Plaque buildup is called atherosclerosis, and it reduces the blood flow to the heart. This can lead to chest pain, heart attack, heart failure and arrhythmia. CAD is the leading cause of death for both men and women in the United States. You can help reduce your risk of CAD with lifestyle modifications, including diet and exercise.
Dietary Recommendations
The American Heart Association (AHA) recommends consuming a diet low in fat and limiting cholesterol to less than 300 milligrams per day. Choose low-fat dairy products, lean meats and poultry without the skin. Prepare meals without added saturated or trans fat by broiling, baking, grilling or poaching. Also reduce your intake of partially hydrogenated vegetable oils, to reduce trans fat consumption.
The AHA also recommends limiting sodium, alcohol and added sugars. Reduce processed foods as they are high in sodium. Use spices to add flavor when cooking instead of table salt. If you consume alcohol do so in moderation; no more than one drink per day for women and two for men. Cut back on added sugars, including beverages and desserts.
TLC
If you have high cholesterol your doctor may recommend the "Therapeutic Lifestyle Changes," or TLC diet, which fpllows the National Institute of Health's "National Cholesterol Education Program" guidelines. It includes a healthy diet, physical activity and weight management. The TLC diet recommends keeping total fat intake between 25 and 35 percent of total daily calories, with less than seven percent from saturated fat. Saturated fat is generally found in meat and dairy products. Limit cholesterol intake to less than 200 milligrams per day. Keep sodium intake to 2,400 milligrams or less. Include grain products high in soluble fiber.
Fiber
Fiber is categorized as soluble and insoluble, which is generally distinguished on the food label. The AHA recommends at least 25 to 30 grams of total fiber per day. Emphasize foods high in soluble fiber as it helps block the absorption of cholesterol. Some foods high in soluble fiber include oatmeal, strawberries, citrus fruits, pears, prunes, many types of beans, broccoli and carrots. To increase total fiber intake consume more whole grain breads, cereals and pastas and eat more fresh vegetables, fruits and beans. Increase fiber intake slowly to give your body time to adjust.
Other Lifestyle Changes
Reduce high blood pressure, high blood cholesterol, and maintain a healthy weight, losing weight if you are overweight or obese. Increase your physical activity with your doctor's permission. Try to be active most days of the week, with 30 minutes or more of physical activity that raises your heart rate. Physical activity can also lower your risk of developing diabetes and raise "good" cholesterol levels. Smoking raises your risk of CAD; it damages and tightens blood vessels. Ask your physician about a smoking cessation program. Reduce stress by exercising, meditation, or other healthy ways of relaxing.
