Heart disease is a real threat to many men across the nation, especially as you grow older in age. In fact, in 2006, 631,636 people died of heart disease, with approximately half being men. One of the most recommended ways to help keep yourself from becoming part of this statistics is to change your diet.
Cholesterol
One recommended way to help protect your heart through diet is limiting your overall intake of dietary cholesterol. Cholesterol comes through animal products, more specifically in the fat. When absorbed into the bloodstream, bad LDL cholesterol can harden and create plaque on the walls of your blood vessels. This plaque can build up over time until blood can no longer pass easily through the vessels, increasing your blood pressure as well as your risks for heart disease. A low cholesterol diet limits foods like full-fat dairy and fatty cuts of meats, and instead opts for healthier choices such as low-fat dairy or lean cuts of animal protein such as sirloin, chicken or fish. A low cholesterol diet also replaces bad saturated fats with unsaturated fats that can help increase good HDL cholesterol such as olive oil.
Fiber
A high-fiber diet is one way to help control damage to your heart. There are two main types of fiber -- soluble and insoluble. While insoluble fiber works more for digestive healthy, soluble fiber creates a gel in the digestive tract which can help limit the amount of cholesterol being absorbed into the bloodstream. A high fiber diet replaces foods high in fat and cholesterol with healthy choices, such as fruits, vegetables and whole grains. All men 50 years of age and younger should aim for at least 38 g of fiber in their daily diet. Men older than 50 years of age should consume at least 30 g of fiber daily.
Salt
A diet low in sodium, more commonly referred to as salt, can also help lower chances of heart-related diseases for men. The average American consumes an average of 3,436 mg of sodium on a daily basis. Sodium attracts water, which can increase the overall volume of blood in your blood vessels. Greater blood volume places greater pressure on the walls of the vessels, increase your overall blood pressure. High blood pressure over time increases your risks for heart disease. You should be limiting your dietary salt intake to less than 1,500 mg of sodium per day to lower these risks.
Diet with Exercise
No heart health diet is complete without being accompanied by exercise. Exercise can help increase your HDL good cholesterol levels, which in turn helps lower your bad LDL cholesterol levels, helping protect your heart from cholesterol plaque buildup. All adult Americans should get at least 150 minutes of moderately intense aerobic activity each week, such as brisk walking, jogging, swimming or biking.
References
- Centers for Disease Control and Prevention: Heart Disease Facts
- MayoClinic.com: Heart Healthy Diet
- American Heart Association: Sodium (Salt or Sodium Chloride)
- American Academy of Family Physicians: Fiber: How to Increase the Amount in Your Diet
- Centers for Disease Control and Prevention: Activity Guidelines
