The type of food you eat has a strong influence on your cardiovascular health. Certain foods are more likely to cause unhealthy buildup in your arteries, resulting in high blood pressure and possibly stroke and heart attack. You can reduce your risk of cholesterol-related blockages and high blood pressure, as well as counteract the effects of already high conditions, by changing your diet.
Limit Cholesterol
It's often difficult to avoid eating foods high in cholesterol, but eating too much can cause plaque to build up in your arteries, blocking blood flow and raising blood pressure. Your liver produces about 1,000 mg of cholesterol a day on its own. Most adults should limit their cholesterol intake to 300 mg a day, while those with heart problems should limit intake to just 200 mg a day. Eggs, dairy products and red meat are generally very high in cholesterol.
Limit Unhealthy Fats
Saturated and trans fats are detrimental to cardiovascular health, and you should limit these two types of fats in your diet as much as possible. Like cholesterol, eggs, dairy products and red meat are typically high in saturated fat, while packaged and processed foods are more likely to contain trans fats. Read all nutrition labels when purchasing foods, and look for low saturated and trans fat content. Saturated fat should account for no more than 7 percent of your total calories, while trans fat should account for less than 1 percent.
Eat Healthy Fats
Unsaturated fats have the opposite effect as saturated; they reduce cholesterol, lower blood pressure and reduce your cardiovascular risk. You can find healthy unsaturated fats in fish and seafood, as well as in vegetable oil, nuts and legumes. The omega-3 fatty acids found in fish and many plant products have additional cognitive and cancer-preventative benefits as well. Try to consume primarily unsaturated fats to achieve your daily fat needs.
Limit Sodium
The body needs a moderate amount of sodium to regulate fluid balance and assist with nervous system function. Too much sodium can raise blood pressure and result in cardiovascular disease, however. Try to limit your sodium intake to less than 1,500 mg a day to prevent cardiovascular problems. Salty snacks, canned foods, fatty foods and anything that is packaged is likely to be high in sodium. Choose fresh foods whenever possible, and seek out products with labels such as "reduced sodium" and "no MSG."
Limit Sugar
Sugar contains calories but does not have any nutritional value. Foods high in sugar add a lot of calories to your diet, but you still need to consume other foods to meet your nutritional needs. Therefore sugar indirectly causes increased blood pressure and cardiovascular problems by causing weight gain. Adult women should limit their sugar intake to 100 calories a day, while men should aim for 150 calories or less. Packaged desserts, fruit juices, sodas and other sweet beverages are generally high in sugar. Buy sugar-free and low-calorie products to limit your sugar intake, and avoid foods that contain high-fructose corn syrup.
Eat More Fiber
Fiber is an indigestible form of carbohydrate that has a cleansing effect as it passes through the intestinal system. Diets high in fiber can help reduce cholesterol-related blockages and reduce blood pressure and lower your risk of developing diabetes and cardiovascular disease. Fiber can help prevent colon cancer as well. Adult women should try to consume at least 20 g of fiber a day, while men should consume 30 g. Fruits and vegetables, whole grain products, bran, beans, nuts and seeds are all high in fiber.
Limit High-Glycemic Foods
Carbohydrates can be categorized by their effect on your blood sugar levels. Some carbohydrates quickly enter your bloodstream and produce a rapid rise in your blood sugar levels. Others cause a more gradual but lasting rise. Foods that cause this quick spike in blood sugar levels have a high glycemic load and can lead to increased blood pressure and cardiovascular disease. Try to consume foods with a low glycemic load. Foods that are high in fiber have low glycemic loads. White bread, potatoes and all sugary foods have high glycemic loads.
