Heart disease refers to a broad range of conditions, including cardiovascular disease, arrhythmias and cardiomyopathy. The kind of food you eat and how much of it you consume per meal directly affects your heart's health. This is because the food you eat may contain substances such as cholesterol and fat that affect your blood pressure and your cardiovascular system. Eating the right kind of food in the right serving sizes will help lower your risk of developing heart problems.
Heart Disease and Diet
Eating an unhealthy diet causes your arteries to thicken and narrow, a condition called atherosclerosis. This disease is caused by the accumulation of fatty plaques inside your arteries. Plaque restricts blood flow and elevates your blood pressure. High blood pressure causes your heart to work harder and gives rise to irregular heartbeats, or arrhythmia. Atherosclerosis can lead to coronary artery disease, which is the obstruction of the blood vessels supplying the heart. Fatty deposits in the arteries in your arms and legs cause peripheral artery disease, which is a disorder characterized by a reduction in blood flow to the extremities. Left untreated, cardiovascular diseases give rise to complications that could be fatal such as cardiac arrest, aneurysm, stroke and heart failure.
Foods that Harm the Heart
Foods high in saturated fats and trans fatty acids, such as ham, bacon, fatty red meat and commercially produced white bread, are harmful to your heart, notes "The New York Times Health Guide." Studies show that consuming these types of food reduces the amount of high-density lipoprotein, or HDL, the "good" cholesterol, in your body. Sugary foods such as candy bars, pies, cakes and other confections containing high fructose corn syrup elevate your triglyceride levels and lower your HDL.
Heart-Healthy Diet
No heart-healthy diet is complete without fruits and vegetables. This is because most fruits and vegetables, such as apples, oranges, broccoli and carrots, contain little to no fat and have low calories, sodium and cholesterol. In addition, most fruits and vegetables contain fiber, vitamins and minerals that promote overall health. You can also include grains and carbohydrates in your heart-healthy diet. But choose whole grains and low fat cereals such as rolled oats and brown rice. Choose to eat lean meat such as chicken or lean cut beef if you want to include meat in your diet. Consider eating more fish such as tuna or salmon because these contain omega-3 fatty acids that are good for your heart.
Other Eating Habits for a Healthy Heart
Keeping your heart healthy requires you to limit your cholesterol intake to under 300 mg a day, says MedlinePlus. Reduce your salt intake to 2,400 mg/day by resisting the urge to add table salt to your meals. Be aware of the sodium content of the food you are eating by checking nutrition labels. Lowering your salt intake lowers your blood pressure, and that removes unnecessary strain on your heart. Drink water or unsweetened fresh fruit juice with your meals instead of soda. Water helps your body stay hydrated and helps purge toxins. Fruit juice contains vitamins and other nutrients that promote your health.
