When it comes to diet and your heart, there is good news and bad news. The bad news is that less than 1 percent of the U.S. population follows a heart healthy diet, according to American Heart Association. The good news is that you're in the driver's seat in terms of reducing your diet-related risk of cardiovascular disease.
Bad Fats
Dietary cholesterol, saturated fats and trans fats are three "bad boys" of the nutrition world. These fats are bad for your heart because they are atherogenic, meaning they promote the formation of fatty blockages, or plaques, in the walls of your arteries. Coronary heart disease, in which plaques form in the arteries that supply blood to your heart, is the leading cause of heart attacks and death among Americans. Plaques slowly choke off the blood supply to your heart, causing damage that may eventually lead to heart failure. A heart attack typically occurs when a clot forms on the surface of a plaque, causing a sudden disruption in blood flow to the heart. To reduce your intake of cholesterol and saturated fats, limit the amount of animal fats in your diet. Also try to eliminate trans fats, which are found in many processed and fast foods.
Salt
Too much salt, or sodium chloride, in your diet may increase your risk of developing high blood pressure, which adversely affects your heart. Excess salt may cause abnormal water retention and disrupt the normal mechanisms that keep your blood pressure within normal limits. Your heart has to work harder to force blood through your circulation when your blood pressure is elevated. Over time, this takes a toll on your heart and may lead to hypertensive heart disease and heart failure. To reduce your intake of salt, limit your consumption of processed foods. Snack chips, processed meats, salad dressings and fast food often contain astonishing levels of salt.
Sugar
Sugar may not be the first nutrient you think of when planning a heart healthy diet, but it definitely merits your attention. If you eat a high-sugar diet, your body converts some of the excess sugar into triglycerides, which circulate in your bloodstream and are stored in fat cells. High blood triglycerides increase your risk of developing atherosclerotic plaques and coronary heart disease. Excess dietary sugar also increases your risk of becoming overweight, which may indirectly influence your heart disease risk by adversely affecting your level of physical activity and blood pressure.
Fiber
Soluble plant fiber from fruits and vegetables helps keep your blood cholesterol level normal by binding the fat in your intestines, promoting its elimination from the body. If you are not eating enough fruits and vegetables, your blood fat levels may be adversely affected, increasing your risk of coronary heart disease.
Micronutrients
A poor diet can potentially harm your heart by leading to vitamin and mineral deficiencies. For example, deficiencies in vitamin B-12, folate and iron can lead to anemia and heart failure. Other micronutrients important to heart health include vitamins C, E and B-6, potassium and magnesium. To ensure that you're getting the vitamins and minerals you need to keep your heart healthy, eat a well-balanced, diverse diet.
References
- "Circulation"; Heart Disease and Stroke Statistics---2011 Update: A Report from the American Heart Association; Véronique L. Roger, M.D., M.P.H., et al.; February 2011
- National Heart, Lung and Blood Institute: Coronary Artery Disease
- American Heart Association: Fat
- U.S. Department of Health and Human Services: DASH Eating Plan: Your Guide to Lowering Your Blood Pressure With DASH; April 2006
- "Circulation"; Triglycerides and the Risk of Coronary Heart Disease. 10158 Incident Cases Among 262,525 Participants in 29 Western Prospective Studies; Nadeem Sarwar M. Phil., et al.; January 2007
- National Institutes of Health Office of Dietary Supplements: Magnesium
