Madeleine Hull
Heart disease is the leading cause of death for adults in the US, but diet plays a major role in heart health and can impact your risk of heart disease. Eating a healthy diet that includes a variety of foods can help reduce your risk of heart disease. It is recommended to eat foods high in fibre and low in saturated fats, trans fats, cholesterol and sodium. This includes fruits and vegetables, fibre-rich whole grains, fish, nuts, legumes and seeds. It is also important to limit salt, sugar and alcohol intake, as well as red and processed meats. In addition to a healthy diet, physical activity and managing health conditions such as high blood pressure, high cholesterol, diabetes and weight can also help reduce the risk of heart disease.
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What You'll Learn
Reduce salt and sugar intake
While it may be true that excess sugar is worse than salt for raising blood pressure and heart disease risk, both are detrimental to heart health and it is important to keep consumption of both to a minimum. Salt is essential for keeping your body fluids balanced, but too much can send your body fluid volume soaring, raising your blood pressure and increasing your risk of heart disease and stroke. The recommended daily intake of salt is 6g (one teaspoon) or 2,300 mg of sodium, but most people consume more than 10 times this amount.
To reduce your salt intake, avoid adding extra salt to your food at the table or during cooking. Instead, add flavour to your food with herbs and spices. Avoid packaged, processed, and fast foods, which tend to be high in salt, and always check the sodium content of foods when buying products, choosing the lowest sodium options. Buy fresh meat, rather than processed meat, and reduce or eliminate boxed foods like seasoned rice and frozen meals. If you do buy canned goods like beans, soup, or vegetables, opt for "unsalted" or "low-sodium" versions. Limit the amount you eat out at restaurants, as most salt in the American diet comes from restaurant food.
Sugar is also linked to a host of health concerns beyond high blood pressure and heart disease. Excess sugar causes inflammation of the arterial walls, which can lead to heart disease and strokes. It can also make you obese, push you towards diabetes, and promote atherosclerosis, all of which increase your risk of developing heart disease. To reduce your sugar intake, cut down on sugar-sweetened drinks like soda, replacing them with water flavoured with fresh fruit or herbs. Replace processed snacks with whole foods like nuts and fruit, and limit dessert to one meal a day.
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Eat more fruits and vegetables
Eating more fruits and vegetables is a cornerstone of a heart-healthy diet. Aim for a minimum of five servings a day, which can already lower your risk of heart attack and stroke. But if you can manage ten servings a day, you may lower your risk of cardiovascular disease by 28% and premature death by 31%.
The best fruits and vegetables for heart health include apples, pears, oranges and other citrus fruits, green leafy vegetables, cruciferous vegetables (broccoli, cabbage, and cauliflower), and green and yellow vegetables (green beans, carrots, and peppers).
Fruits and vegetables are a great source of essential nutrients, including vitamins, minerals, and fiber. They are also typically low in calories and high in water content, making them a healthy and hydrating option. In addition, they are packed with antioxidants, which help to protect your body from damage caused by free radicals. This can help to reduce inflammation and lower your risk of heart disease.
When it comes to preparing and eating your fruits and vegetables, variety is key. Try to include a mix of fresh, frozen, and canned produce to take advantage of the different nutrients they offer. Eat them raw, steamed, grilled, or roasted, and get creative with your seasonings to find healthy, tasty combinations that work for you.
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Consume healthy fats
Consuming healthy fats is an important part of a heart-healthy diet. While a high-fat diet is known to increase the risk of heart problems, it is important to understand that not all fats are bad for your health. The type of fat you consume is what matters. Saturated and trans fats, often referred to as 'bad fats', increase your risk of heart disease and cardiac events. These are found in butter, coconut and palm oil, lard, dripping, and copha. On the other hand, monounsaturated and polyunsaturated fats, or 'good fats', can help lower your risk of heart disease by lowering LDL and triglycerides in your body.
Triglycerides are a type of fat that contributes to plaque in your arteries. High levels of LDL, or 'bad' cholesterol, is a primary risk factor for heart disease. Therefore, it is important to replace saturated and trans fats with unsaturated fats. Sources of healthy fats include fish such as halibut, herring, mackerel, salmon, sardines, tuna, and trout, which are rich in omega-3 fatty acids. Dietitian Debbie Krivitsky recommends eating fish at least twice a week for optimal heart health.
Healthy oils such as canola, corn, grapeseed, olive, safflower, soy, sesame, and sunflower oils are also excellent sources of polyunsaturated fats or omega-3s. Nuts and seeds, including almonds, flaxseeds, pecans, walnuts, chia seeds, tahini, and linseed, are also excellent sources of healthy fats. Avocados, olives, and their respective oils are also considered healthy fat choices. Dietitians recommend that no more than 30% of your daily calories should come from fat.
In addition to consuming healthy fats, it is important to limit your intake of saturated and trans fats. Choose lean, unprocessed, or minimally processed red meat, and limit your consumption to one to three times a week. Opt for lower-fat dairy products, and if you have elevated cholesterol levels, switch to low-fat or non-fat options. When it comes to eggs, while research suggests that they have a neutral relationship with heart health, the Heart Foundation recommends a maximum of seven eggs per week for those with high cholesterol or type 2 diabetes.
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Exercise regularly
Exercise is a major factor in reducing the risk of heart disease. Being physically active is one of the most effective ways to strengthen the heart muscle, maintain a healthy weight, and prevent artery damage caused by high cholesterol, high blood sugar, and high blood pressure. Inactive people are more likely to develop heart disease, so it is important to incorporate physical activity into your daily routine.
The American Heart Association recommends at least 2½ hours (150 minutes) of moderate-intensity aerobic physical activity, such as brisk walking, every week, or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity, such as jogging or running, or a combination of both. The American College of Sports Medicine suggests that resistance training be incorporated at least twice a week on non-consecutive days. This can include exercises such as weightlifting, using resistance bands, or body-resistance exercises like push-ups, squats, and chin-ups.
Aerobic exercise and resistance training have been shown to burn calories, improve metabolic rate, and develop muscle mass, all of which contribute to weight loss when combined with a reduced-calorie diet. Additionally, regular exercise improves the efficiency of the circulatory system, lowers blood pressure, and reduces stress hormones, thereby reducing the burden on the heart. It also increases high-density lipoprotein (HDL) or "good" cholesterol while lowering LDL or "bad" cholesterol.
Research indicates that people who exercise regularly are less likely to smoke, a significant risk factor for heart disease. Exercise also improves overall quality of life, making it easier to perform daily tasks and improving sleep quality. Furthermore, it helps to control blood sugar and insulin levels, reducing the risk of type 2 diabetes, which is a contributing factor to heart disease.
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Avoid red and processed meats
A diet with a high intake of red and processed meat is associated with an increased risk of heart disease. Red meat includes beef, lamb, pork, veal, and venison. Processed meat is classified as any meat that has been modified by smoking, curing, or adding salt or preservatives, such as bacon, ham, sausages, or salami.
The high content of saturated fat in red meat and sodium in processed meat is thought to be a key reason why consumption increases the risk of heart disease. High intakes of saturated fat increase levels of harmful low-density lipoprotein (LDL) cholesterol, while excess salt consumption raises blood pressure. Both LDL cholesterol and high blood pressure are well-established risk factors for heart disease.
In addition, red meat contains nutrients that are converted by gut bacteria into a chemical called TMAO during digestion. TMAO has been increasingly linked to heart disease. Research has shown that TMAO enhances cholesterol deposits in the artery wall and interacts with platelets to increase the risk of clot-related events such as heart attack and stroke.
To reduce the risk of heart disease, it is recommended to limit the consumption of red and processed meat. This does not necessarily mean banning red meat entirely, but rather reducing the amount consumed and opting for leaner, unprocessed, or minimally processed cuts. For those who choose to eat meat, selecting the leanest cuts available is advised.
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Frequently asked questions
Eating a healthy diet that includes a variety of foods from each of the 5 food groups is a great way to reduce your risk of heart disease. Try to eat whole grains, fruits, vegetables, legumes, nuts, and seeds. Opt for lean protein sources like fish and seafood, and choose low-fat or non-fat dairy products. Avoid foods high in saturated and trans fats, and limit your salt and sugar intake.
Unsaturated fats, also known as "good fats", are excellent for heart health. Good sources include nuts, seeds, avocados, olives, and their respective oils.
Foods high in saturated and trans fats can contribute to heart disease, so it's best to limit your intake of butter, coconut oil, palm oil, lard, and processed meats. Also, try to avoid sugary foods and beverages, as well as excessive alcohol consumption, as these can increase your risk of heart disease.
Diet plays a crucial role in heart health and can impact your risk of developing heart disease. A diet high in saturated and trans fats can lead to high cholesterol, while excessive salt intake is linked to high blood pressure, both of which are risk factors for heart disease.
Yes, the Mediterranean diet has been found to reduce the risk of heart disease. This diet includes a high intake of olive oil, nuts, vegetables, fruits, and cereals, as well as healthy fats and a limited amount of red and processed meats.
