Heart disease is one of the leading causes of death in men and women. Coronary heart disease is a type of heart disease in which the blood vessels delivering blood to the heart become clogged, often due to atherosclerosis. Several risk factors for coronary heart disease include age, blood pressure and blood cholesterol levels. The foods you eat may also play a role in your overall risk of developing coronary heart disease.
Saturated Fat
Saturated fat is a type of fat found in highest amounts in animal products such as meats, butter, whole milk and whole-milk cheeses. Some plant sources, such as palm and coconut oils, also contain high amounts of saturated fat. According to "Understanding Nutrition," saturated fat has been shown to increase your LDL cholesterol level, also known as "bad" cholesterol, which in turn, increases your risk of coronary heart disease. To keep cholesterol levels in a healthy range, the American Heart Association recommends obtaining no more than 7 percent of your total daily calories from saturated fat.
Trans Fat
Trans fats are a type of fat created through a process called partial hydrogenation, in which liquid oils are converted into semi-solid fats. According to "Understanding Nutrition," oils may be partially hydrogenated to provide favorable characteristics to the food, such as smooth texture and prolonged shelf life. Trans fats can be found in fast food, most commercially fried and baked foods and many snack foods. Trans fats are dangerous because, like saturated fats, they have been shown to raise LDL cholesterol. In addtion, trans fat can also lower your HDL cholesterol, referred to as "good" cholesterol. This effect on cholesterol leads to an increased risk for coronary heart disease. The Centers for Disease Control recommends keeping trans fat intake at 1 percent or less of your daily diet.
Unsaturated Fat
Not all fats increase your risk of coronary heart disease. Unsaturated fats, such as those found in most vegetable oils, can decrease your risk of heart disease. According to the American Heart Association, when eaten in place of saturated or trans fat, unsaturated fats have been shown to decrease blood cholesterol levels. Fish oils coming from cold-water fish, such as salmon and tuna, are another good source of unsaturated fat. These oils contain a type of unsaturated fat called omega-3 fat, which has been shown to be beneficial for heart health.
Fiber
Fiber is another dietary component that has been shown to help lower cholesterol and reduce your risk of coronary heart disease. Fiber is a form of undigestible carbohydrate that is found in plant products such as fruits, vegetables and whole grains. The Institute of Medicine of the National Academies recommends that adult males obtain 38 grams of fiber per day, and women obtain a minimum of 25 grams per day. A diet focused on whole, plant-based foods will ensure adequate fiber intake.
Total Calories
Perhaps the most notable factor that contributes to an increased risk of coronary heart disease is obesity. Although when selecting your diet, there are some choices that are clearly healthier than others, even healthy foods, if eaten in excess, can lead to weight gain and obesity. According to "Understanding Nutrition," obesity, regardless of the cause, will increase your risk of developing coronary heart disease. It is important to not only make healthy food choices, such as foods rich in fiber and unsaturated fat with little saturated and trans fat, but also to balance your calorie intake with calorie expenditure to help maintain a healthy body weight.
References
- American Heart Association: Fat -- AHA Scientific Position
- "Understanding Nutrition, 12th Edition"; E. Whitney, S. Rolfes; 2011
- Centers for Disease Control and Prevention: Trans Fat
- Institute of Medicine of the National Academies: Dietary Reference Intakes: Macronutrients
