Heart disease is considered preventable, yet it's the number one killer of men and women in the United States. Poor diet and inactivity are considered the major risk factors. The typical American diet raises the risk of heart disease because it's too high in sugar, sodium and saturated fat and too low in fiber, fruits and vegetables, whole grains and calcium. You can reduce your risk of heart disease with heart-healthy food choices and regular physical activity.
Limit Saturated Fats
For a healthy heart, limit foods that contain saturated fats. Saturated fats raise harmful LDL cholesterol, which can build up in arteries and raise the risk of heart disease. Foods high in saturated fats include fatty cuts of meat, bacon, sausage, high-fat luncheon meats, full-fat and 2-percent dairy products, butter and eggs.
Eliminate Trans Fats
Trans fats -- manmade fats that improve the shelf life, flavor and texture of foods -- are even more damaging to your heart and blood vessels than saturated fats. Trans fats raise harmful LDL cholesterol and lower heart-protective HDL cholesterol, accelerating the development of heart disease. Trans fats are a common ingredient in fast food, commercially baked goods, fried foods, processed foods and snack foods. Manufacturers are required to list trans fats on food labels, where it's called partially hydrogenated vegetable oil or shortening, but they are allowed to claim a product has "zero trans fat" if it contains 0.5 g or less. The American Heart Association has set a daily limit of 2 g per day for a 2,000-calorie diet, so even foods containing small amounts of trans fats can push you over that limit quickly.
Get Plenty of Healthy Fats
Not all fats are bad. Healthy monounsaturated and polyunsaturated fats raise the level of good HDL cholesterol and actually protect your heart and blood vessels from disease. Include these heart-healthy fats in your diet daily by eating foods such as olives and olive oil, pumpkin and sunflower seeds, almonds, cashews, pecans, walnuts and avocado. Inflammation contributes to heart disease by priming arteries for fat buildup. Extra virgin olive oil, which is rich in phenols, may have an anti-inflammatory effect. The Mediterranean diet, long considered a heart-healthy way to eat, is rich in olive oil and other monounsaturated fats.
Eat Fish Regularly
Fatty cold-water fish, such as tuna, herring, sardines, anchovies, salmon and lake trout, are good sources of heart-healthy omega-3 fats. These fats may reduce your risk of heart disease by reducing inflammation, slowing the development of fat buildup and blood clots in the arteries, raising good HDL cholesterol and lowering triglycerides. Omega-3 fats can also be taken in supplement form. Consult your doctor first.
Avoid Refined Carbohydrates
Protect your heart by avoiding refined carbohydrates and choosing whole-grain foods instead. Refined carbohydrates, such as white rice, white bread, soft drinks, french fries, sweets and desserts, promote inflammation, which plays an important role in the development of heart disease. Eat whole grains, such as oats, barley, brown rice and whole wheat bread, to decrease inflammation.
Eat Fruits and Vegetables
Fruits and vegetables contribute to a healthy heart because they're filled with antioxidants that fight inflammation-causing free radicals. They're also high in fiber and low in calories, which support heart health.
References
- The Harvard Medical School Family Health Guide: What You Eat Can Fuel or Cool Inflammation, a Key Driver of Heart Disease, Diabetes, and Other Chronic Conditions
- Helpguide.org: Heart Healthy Diet Tips
- Medhill Reports; Healthy Mediterranean Diet Linked to Olive Oil, New Study Finds; Katherine Sacks; April 27, 2010
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Harvard School of Public Health: Shining the Spotlight on Trans Fats
- Center for Science in the Public Interest: Why Good Nutrition is Important
