According to the American Heart Association, about 81 million Americans had some form of heart disease in 2006, making it one of the most common diseases in the country. If you suffer from high blood pressure, obesity, high cholesterol or a heart problem, or if you are concerned about your heart health, there are steps you can take to incorporate healthy heart nutrition into your lifestyle.
Features
Practicing healthy eating habits is essential for the health of your cardiovascular system, which includes the arteries, blood and heart. Foods that are heart healthy are low in saturated fat and cholesterol, substances that build up in the arteries, raising blood pressure, which can lead to stroke, heart disease and heart attack. To help consumers identify heart-healthy foods, the American Heart Association features a red and white heart check-mark symbol on pre-packaged foods that are low in saturated fat and cholesterol.
Significance
Heart disease is the number-one killer of Americans, according to the American Heart Association. Cardiovascular disease is often caused by atherosclerosis, a buildup of fat in the arteries. Atherosclerosis is when the arteries become hardened and restricted due to plaque buildup, and the condition is caused by poor diet, lack of exercise, obesity and smoking. Diets that are high in cholesterol and saturated fats spurs atherosclerosis, restricting blood flow to vital organs.
Identification
There are many nutrient-rich foods that are low in cholesterol and saturated and trans fats, including fresh fruits and vegetables such as berries, tomatoes, bananas, oranges, cauliflower, broccoli, greens, carrots, zucchini and melons. Protein sources of heart-healthy foods include low-fat chicken, beef and turkey, tofu, soy milk, beans and lentils. Nuts and fish are also good sources of protein that contain healthy fats such as monounsaturated fats. Heart-healthy carbohydrates include whole grains, enriched cereals, brown rice and oatmeal. For dairy foods, choose low-fat cheese, milk and yogurt.
Considerations
There are some forms of fat that are necessary for body functions and considered healthy---monounsaturated and polyunsaturated fats. These fats are found in nuts, fish, olive oil, avocados, sunflower seeds and other types of vegetable oil. Some of these fats include omega-3 fatty acids, found in foods such as salmon, which improve skin health, reduce risk of cardiovascular disease, boost mood and improve brain health.
Prevention/Solution
Saturated fat, which is found mainly in animal sources of food, contributes to higher cholesterol and heart disease, so reduce your intake of foods that are high in saturated fats such as red meat and whole milk products. Trans fats, which are found in processed foods such as fried foods, baked desserts and some vegetable shortening, also raise cholesterol and increase the risk of heart disease. For a heart-healthy diet, avoid trans fats by cutting out fast foods and processed snack food from your diet whenever possible.
