Heart disease is the leading cause of death in the United States, according to the American Heart Association. The AHA has identified seven key health and lifestyle factors that can improve cardiovascular health. One is consuming a healthy diet, which can also aid your recovery from a heart condition and help you live longer.
Reduce Salt
Too much salt in your diet may increase your body's water content and force your heart to work harder, which can make your heart condition worse. Avoid adding salt to meals during preparation and when you're eating. Flavor your food with herbs and spices such as garlic, shallots, thyme, paprika and ginger. Skip high-sodium foods such as canned and pre-packaged meals. Instead, make low-sodium foods such as fresh meat, legumes, fruit and rice a central part of your diet.
Fill up on Coldwater Fish
Fish such as salmon, trout, herring, mackerel and sardines are rich sources of the omega-3 fatty acids, which can help heart patients to live longer. In a study involving coronary heart patients published in the Journal of the American Medical Association in January 2010, researchers found that high intake of omega-3 essential fatty acids docosahexaenoic acid and eicosapentaenoic acid link to a slower shortening rate of telomeres, protective caps at the end of chromosomes. Telomere length is an indicator of biological aging and can predict mortality in patients with cardiovascular diseases. According to lead author Ramin Farzaneh-Far of the University of California, San Francisco, patients with the highest levels of omega-3 fatty acids had the longest telomeres.
Trim Fat from Your Diet
A high-fat diet increases the factors that contribute to and exacerbate a heart condition, such as high triglyceride and cholesterol levels. Saturated fats, found in foods such as meat, egg yolks and dairy products, should make up no more than 7 percent of your daily calorie intake, according to the American Heart Association. Meat and dairy foods also contain naturally occurring trans fats, which are a no-no on your heart-healthy diet. Trans fats are also common in pre-packaged meals, so leave these off your shopping list.
Eat More Fruits and Vegetables
Fruits and vegetables are rich in vitamins, minerals and other nutrients such as antioxidants that help to improve heart health. In a study published online in January 2011 in the "European Heart Journal," an international research team found that higher consumption of fruits and vegetables links to a reduced risk of death from ischaemic heart disease. This condition develops when arteries that transport blood and oxygen to your heart become blocked. Try to eat at least 4.5 cups of fruits and vegetables daily, advises the American Heart Association.
References
- American Heart Association: Nutrition Center -- Healthy Diet Goals
- "JAMA"; Association of Marine Omega-3 Fatty Acid Levels with Telomeric Aging in Patients With Coronary Heart Disease; R. Farzaneh-Far et al.; Jan 2010
- Reuters: Fish Oil Protects Against Cellular Aging: Study
- "European Heart Journal"; Fruit and Vegetable Intake and Mortality from Ischaemic Heart Disease: Results from the European Prospective Investigation into Cancer and Nutrition (EPIC) -- Heart Study
- Medline Plus: Ischemic Cardiomyopathy
