Proper nutrition can help prevent and treat cardiovascular disease, including coronary artery disease and high blood pressure. Staying heart healthy means "eating the right foods and the right number of calories, coupled with a moderate amount of exercise," writes Dr. Gerry Maddoux in his book, "Your Heart, Treat It Like You Love It." Someone with a family history of heart disease may consider dietary changes as a method of prevention.
Eating plans
Two of the most popular traditional diets associated with heart health are the DASH diet and Mediterranean-style diets. DASH stands for Dietary Approaches to Stop Hypertension. It's a diet rich in fruits, vegetables, low fat or nonfat dairy; whole grains, lean meats, fish and poultry; and nuts and beans. The diet is recommended by the American Heart Association and the National Heart, Lung, and Blood Institute as a healthy way of eating to lower cholesterol and more easily lose weight. (See Resources.)
Mediterranean diets are popular among people who live in 16 countries along the Mediterranean Sea. Typically, the diet includes fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds. Little red meat is eaten, and dairy products, fish and poultry are consumed in low to moderate amounts. Olive oil is an important source of fat in this diet. Wine is consumed in low to moderate amounts. The American Heart Association says such diets are close to its recommendations but may be contributing to rising levels of obesity--because people who a Mediterranean diet consume a relatively high percentage of calories from fat.
Strategies
Dr. Darwin Deen and dietitian Lisa Hark give advice in their 2005 book, "Nutrition for Life" about cholesterol. Increasing your HDL cholesterol (the "healthy" high-density lipoprotein) means losing weight by cutting saturated fats and limiting trans-fatty acid intake. Do not eat too many baked goods and other products made with partially hydrogenated oils. Canola oil and olive oil should be your go-to oils for cooking and baking.
To reduce your LDL cholesterol, (the "lousy" low-density lipoprotein), you must limit dietary cholesterol by not eating too many egg yolks, butterfat and fatty meats. Increase fiber by eating oatmeal, legumes and apples. Decrease your saturated fat intake by using only canola and olive oils, and limit trans-fatty acid intake by not eating too many baked goods and other products made with partially hydrogenated oils.
If your triglyceride levels are high, reduce them by eliminating alcohol, losing weight (by limiting saturated fat and reducing portion sizes) and cutting down on high-carbohydrate foods. Also, add omega-3 fatty acids to your diet with cold-water fish, flaxseeds and flaxseed oil.
You can reduce high blood pressure to acceptable levels through proper diet and exercise. Talk to your doctor first, but most people are instructed to cut out alcohol and reduce the amount of salt in their diets--while increasing dietary potassium and calcium.
Fruits and Vegetables
Diets rich in fruits and vegetables can lower blood pressure and risk of heart disease and stroke, says the Harvard School of Public Health's "Nutrition Source." It also advises eating nine servings (4 1/2 cups) per day. Choose a colorful plate full of produce to give your body the nutrient mix it needs. Dark, leafy greens, cooked tomatoes and anything that's a bright shade of yellow, orange or red are best bets. And, it says, potatoes don't count when you add up servings of fruits and vegetables.
Other Essentials
Protein is necessary for every type of tissue in the body, including the heart muscle, but eating heart-healthy means making sure the protein choices are low in fat. This means skinless poultry, fish, low fat or nonfat milk, egg whites or egg substitutes, lean meats or soy, and legumes.
Fiber helps keep your digestive system functioning properly, and also helps reduce cholesterol levels, reduce cardiovascular risk and slow the progression of cardiovascular disease in high-risk individuals, the American Heart Association says. Oats have the highest proportion of soluble fiber of any whole grain, but other foods with high levels include beans, peas, rice bran, barley, citrus fruits and strawberries. Foods containing good levels of insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.
Antioxidants are believed to help prevent heart disease by fighting free radicals, substances formed by natural body processes that can be harmful if left unchecked. Foods with the highest levels of antioxidants include green leafy vegetables, legumes, nuts, papaya, seeds, and whole grains. Other choices with high levels include brown rice, oatmeal, soybeans, sweet potatoes, watercress, wheat and wheat germ.
Helpful
Three things that can be helpful in a heart-healthy diet:
Nuts make a healthy part of a heart-safe diet because they contain a specific type of amino acid called arginine, says Dr. Michael Roizen in "The RealAge Diet." Arginine is part of an enzyme that helps dilate the blood vessels, which means the heart does not have to work as hard to deliver oxygenated blood through your body. A word of caution, though: Nuts are high in calories, so be careful not to overeat.
Red wine, dark grape juice and grapes contain resveratrol, a phytochemical that appears to help to prevent damage to blood vessels, reduces LDL cholesterol and prevent blood clots, says the Mayo Clinic.
Tuna, herring, sardines and other cold-water fish are high in omega-3 fatty acids, which are essential fatty acids your body needs to regulate blood pressure, clotting and immune responses.
Harmful
Trans-fatty acids tend to raise total blood cholesterol levels even more than saturated fats do, according to the American Heart Association. Minimize your intake of animal products such as beef, pork and lamb; cookies, biscuits and white bread; and the butterfat in butter and high-fat milk.
Foods containing the flavor enhancer monosodium glutamate (MSG)--typically found in Chinese food, canned vegetables, soups and processed meats--have been connected anecdotally to complaints of heart palpitations, says Mayo Clinic dietitian Katherine Zeratsky. Dr. Gerry Maddoux, in his book, "Your Heart, Treat it Like You Love It," says that MSG for some people is "sheer poison, causing palpitations, racing or irregularity of the heartbeat and other adverse symptoms."
Since salt can contribute to high blood pressure, the American Heart Association recommends ingesting less than a teaspoon per day. That means choosing condiments, soups and frozen meals carefully, since salt is used as a preservative. Read the nutrition labels and seek spices and herbs that can replace salt at your table.
References
- "Nutrition for Life, The No-Fad, No-Nonsense Approach to Eating Well and Reaching Your Healthy Weight"; registered dietitian Lisa Hark and Dr. Darwin Deen; 2005
- "Your Heart, Treat It Like You Love It"; Dr. Gerry Maddoux; 2006
- Cleveland Clinic: "Resources for Patients"
