Dante Carrillo
Heart disease is the number one cause of death in Australia, with 10% of all deaths in 2021 resulting from coronary heart disease. Diet is a key factor in preventing and managing heart disease, and a few simple changes can make a big impact. Eating a healthy, well-balanced diet that is rich in fibre, vitamins, minerals and healthy fats, and low in unhealthy fats, salt and added sugar can reduce your risk of developing heart disease.
| Characteristics | Values |
|---|---|
| Reduce | Saturated fats, salt, sugar, red and processed meat |
| Increase | Fruits, vegetables, fibre, vitamins, minerals, healthy fats, polyunsaturated and monounsaturated fats, wholegrains |
| Maintain | Healthy weight, balance of nutrients, calories in = calories out |
| Avoid | Trans fats, tobacco, nicotine, secondhand smoke |
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What You'll Learn
Eating more fruits and vegetables
Firstly, leafy greens such as spinach, kale, and collard greens are renowned for their nutritional benefits. They are an excellent source of vitamin K, which helps protect your arteries and promote healthy blood clotting. They also contain dietary nitrates, which have been shown to reduce blood pressure and improve arterial function.
Fruits and vegetables are also high in antioxidants, which protect against oxidative stress and inflammation, both of which can contribute to heart disease. Berries, in particular, are rich in antioxidants like anthocyanins, which may help to reduce your risk of coronary artery disease and improve vascular function.
Additionally, eating more fruits and vegetables can help to lower your cholesterol levels. Whole grains, for example, are associated with lower cholesterol, and plant-based proteins like legumes, nuts, and seeds are excellent alternatives to animal proteins.
Finally, increasing your intake of fruits and vegetables can help to reduce your risk of weight gain and diabetes. This is because they are typically low in unhealthy fats and sugar, which can contribute to weight gain and high blood pressure when consumed in excess.
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Reducing saturated fats
Eating a lot of saturated fat can increase your cholesterol and the risk of heart disease. Therefore, it is recommended that people reduce their overall fat intake and replace saturated fats with some unsaturated fats, including omega-3 fats. Unsaturated fats can be either monounsaturated or polyunsaturated. Monounsaturated fats help protect your heart by maintaining levels of "good" HDL cholesterol while reducing levels of "bad" LDL cholesterol in your blood. Polyunsaturated fats can also help lower the level of "bad" LDL cholesterol in your blood. The two types of polyunsaturated fats are omega-3 and omega-6.
Unsaturated fats are found in things like oily fish (such as mackerel or salmon), avocado, unsalted nuts, seeds, and plant-based oils like rapeseed, olive, or sunflower oils. Avocado is a good replacement for butter on toast or in a sandwich. Oily fish can be used to replace processed meats like sausages, burgers, and bacon, which are high in saturated fat.
Reducing your saturated fat intake can be achieved by choosing leaner cuts of meat, such as chicken or turkey breast, and removing the skin and any visible fat before cooking. When it comes to eggs, prepare them without oil or butter; poaching, boiling, or dry frying are healthier options. For dairy products, opt for lower-fat alternatives, such as skimmed milk, reduced-fat cheese, and low-fat yoghurt.
When cooking, grilling, baking, poaching, or steaming are healthier alternatives to frying or roasting. Using a teaspoon to measure oil or an oil spray can help control the amount of fat used. When it comes to pasta, a tomato-based sauce is a healthier option than a creamy or cheesy sauce.
When shopping, it is helpful to compare food labels to choose lower-fat options. The nutrition labels on the front and back of the packaging can guide you in making healthier choices. Look out for "saturates" or "sat fat" on the label, and aim for products with green or amber colour coding for saturated fat content.
What to Limit in Your Diet
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Lowering salt and sugar intake
Eating a healthy, balanced diet can help reduce your risk of developing coronary heart disease and stop you from gaining too much weight, reducing your risk of diabetes and high blood pressure. It can also help lower your cholesterol levels and reduce your risk of some cancers. Even if you already have a heart condition, a healthy diet can benefit your heart.
Salt and sugar are two of the most common ingredients in our diets that we need to be mindful of when trying to improve our heart health.
Salt
Salt is linked to high blood pressure, which increases the risk of developing coronary heart disease. The recommended amount of sodium is 2,300 mg a day, which is about a teaspoon. However, Americans consume about 1.5 times the amount of sodium they need. Most sodium in our diets comes from packaged, processed, and restaurant foods. A shift to a low-sodium diet can be challenging, but it is possible to retrain your taste buds to accept lower-sodium foods. You can also use spices, herbs, and lemon juice to enhance the natural flavor of food. When buying packaged foods, look for "low-sodium" or "no salt added" options, and always read the labels.
Sugar
Sugar is linked to a number of health conditions, including high blood pressure and an increased risk of cardiovascular disease. Sugar-sweetened drinks like soda make up 47% of the added sugars in the average diet. Snacks and sweets make up another 31%. To reduce your sugar intake, cut down on sugary drinks and snacks, and opt for fresh fruit and water instead. Choose unprocessed foods, as added sugars are incorporated during processing.
It is important to note that simply telling someone to reduce their salt and sugar intake rarely works. Instead, innovative strategies are necessary to help people make these dietary changes.
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Choosing healthy proteins
Eating a healthy diet can help reduce your risk of developing coronary heart disease, stop you from gaining too much weight, and reduce your risk of diabetes and high blood pressure. It can also help lower your cholesterol levels and reduce your risk of some cancers.
Choose plant-based proteins
Legumes, such as beans, peas, and lentils, are an excellent source of protein and are low in fat. For example, 1 cup of cooked lentils delivers 18 grams of protein and less than 1 gram of fat. Legumes are also an inexpensive alternative to meat. Other plant-based proteins include nuts, seeds, and soy products. These are high in protein and fiber and can help lower LDL cholesterol.
Opt for low-fat or fat-free dairy
Choose low-fat or fat-free dairy options instead of full-fat dairy products. This includes milk, yoghurt, and cheese.
Include regular intake of fish and seafood
Eat fish and seafood 2-3 times a week, especially oily fish such as salmon, anchovies, herring, mackerel, tuna, and sardines. These are high in polyunsaturated fats and omega-3 fats, which increase the levels of 'good' HDL cholesterol in your blood. Avoid fried seafood, as this does not have the same health benefits.
Choose lean poultry and meat
When choosing meat or poultry, opt for lean cuts and remove the skin. Poultry, such as chicken or turkey, is a good low-fat protein source. Red meat can be eaten in moderation, but it is recommended to limit your weekly intake of cooked red meat to 350 grams or less. This is because eating high levels of red meat can increase your risk of heart disease and stroke.
Eggs
Eggs are another good source of protein and provide other nutrients that benefit your health. Healthy individuals can include up to a whole egg or the equivalent daily. However, the CDC recommends using egg whites or pasteurized egg white products instead of whole eggs with yolks, as these can increase cholesterol levels for some people.
Remember, a heart-healthy diet is not about restrictive diets or "good" and "bad" foods. It's about making small changes that you can sustain long-term and choosing a variety of protein-rich foods with minimal processing.
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Maintaining a healthy weight
The foods you eat can also impact your weight and heart health. For instance, eating too much saturated fat can increase blood cholesterol levels and increase the risk of heart attack and stroke. Sources of saturated fat include animal products like butter, coconut oil, meat fat, and processed foods like pastries and biscuits. Therefore, it is recommended to replace animal fats with plant-based oils like olive oil and vegetable oil.
In addition to reducing saturated fats, limiting your intake of foods high in calories or low in nutrition is important for maintaining a healthy weight. This includes foods like soft drinks and candy, which contain large amounts of sugar. Sugar can increase the risk of weight gain and tooth decay. Instead, opt for foods that are rich in whole grains, fibre, vitamins, minerals, and healthy fats, while being naturally low in unhealthy fats, salt, and added sugar.
To make this easier, you can look for the Heart-Check mark to find foods that have been certified by the American Heart Association as heart-healthy. Additionally, pay attention to nutrition labels and ingredient lists to choose foods with less sodium, added sugars, and saturated fat. Making these small changes can have a significant impact on your heart health and help you maintain a healthy weight.
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Frequently asked questions
Eating a healthy diet can help lower your cholesterol levels and reduce your risk of developing coronary heart disease. A diet low in saturated fats and high in fibre and plant foods can substantially reduce your risk of developing heart disease.
Eating a variety of foods is key, including fruits and vegetables, whole grains, healthy fats, and plant-based proteins like legumes, nuts and seeds, as well as fish and seafood.
Foods that are high in saturated and trans fats, such as butter, cheese, whole milk, ice cream, sour cream, lard, fatty meats, and some vegetable oils, can cause cholesterol to build up in your arteries and put you at risk for heart attack and stroke.
