Madeleine Hull
Heart disease is the number one cause of death in Australia, with 10% of all deaths in 2021 resulting from coronary heart disease and 25% from cardiovascular disease. An unhealthy diet can be a contributing factor to heart disease, and changing eating habits can help reduce the risk of having a heart attack. A heart-healthy diet includes fruits and vegetables, whole grains, healthy proteins, non-fat and low-fat dairy, and unsaturated fats and oils. It is important to limit the intake of saturated and trans fats, added sugars, salt, and alcohol. Physical activity is also key to maintaining a healthy body weight and reducing the risk of heart disease.
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What You'll Learn
Reduce salt, sugar, and unhealthy fats
A healthy diet is one of the best ways to prevent heart attacks. Heart disease is often the result of a narrowing of the arteries that supply the heart with blood, a process known as atherosclerosis. This is caused by the buildup of fatty deposits, or plaque, on the inside of the artery walls. Therefore, it is important to reduce salt, sugar, and unhealthy fats in your diet.
Firstly, it is important to reduce your salt intake. A diet high in salt is linked to hypertension, or high blood pressure, which can increase your risk of heart disease and stroke. Most of the sodium in our diets comes from packaged and processed foods, even those that do not taste 'salty'. A simple way to cut down on sodium is to reduce the amount of processed food you eat, limit fast food, and use herbs and spices for flavour instead.
Secondly, it is important to limit your intake of unhealthy fats. Most monounsaturated and polyunsaturated table margarines sold in Australia have very low levels of trans fatty acids and are a preferred substitute to butter, which contains saturated fat. Reduce your risk of heart disease by replacing saturated and trans ('bad') fats with unsaturated ('good') fats. Substitute butter, coconut and palm oil, lard, dripping and copha with oils made from seeds or plants, such as olive, avocado, sunflower, canola, safflower, peanut, soybean and sesame. Other sources of unsaturated fats include unsalted nuts, seeds and avocado.
Finally, it is important to reduce your intake of sugar. Added sugars are associated with an increased risk of type 2 diabetes, coronary heart disease and being overweight. Try to avoid chemically-based sweeteners and processed white sugar, and instead use dried herb blends, fresh herbs, and citrus to elevate the natural taste of foods.
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Eat whole grains and plant proteins
Eating whole grains and plant proteins is an essential part of a heart-healthy diet. Whole grains are high in resistant carbohydrates, fiber, nutrients, and bound antioxidants, all of which contribute to improved cardiovascular health. Specifically, whole grains such as oats and barley, which are high in viscous fiber, help to lower low-density lipoprotein cholesterol and blood pressure while improving glucose and insulin responses. On the other hand, grains high in insoluble fiber, like wheat, moderately lower glucose and blood pressure while also providing a prebiotic effect.
The World Health Organization (WHO) states that cardiovascular diseases (CVDs) are the leading cause of death globally, with an estimated 18 million deaths in 2019. The Centers for Disease Control and Prevention (CDC) recommends eating a healthy diet, including whole grains, to reduce the risk of CVDs. Research supports this, showing that eating more whole grains is linked to improved cardiovascular health and reduced heart disease risk factors. Additionally, whole grains can help maintain healthy blood sugar and blood pressure levels as we age, further protecting against heart disease.
Plant proteins, such as legumes, nuts, and seeds, are also key components of a heart-healthy diet. A higher ratio of plant protein to animal protein has been linked to improved heart health and reduced risks of CVD and coronary heart disease (CHD). For example, compared to those with a lower plant protein intake, participants in a study who consumed a higher ratio of plant to animal protein had a 19% lower risk of CVD and a 27% lower risk of CHD.
A plant-based diet that includes whole grains and plant proteins can be an effective way to improve heart health. A Mediterranean-style diet, which includes plenty of fruits, vegetables, pulses, and fish, with small amounts of meat, is linked to lower rates of heart disease. Additionally, a well-balanced vegan diet can also be a healthy option. However, it is important to note that simply excluding animal products does not guarantee a healthy diet, as plant-based foods can also contain high levels of saturated fat, sugar, and salt, which can be detrimental to health.
Overall, incorporating more whole grains and plant proteins into your diet is a great way to promote heart health and reduce the risk of heart disease.
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Consume fruits and vegetables
Consuming fruits and vegetables is an essential part of a heart-healthy diet. The American Heart Association recommends increasing leafy green vegetable intake for improved cardiovascular health and a reduced risk of heart disease. Leafy greens, such as Swiss chard, are packed with vitamins and minerals, including vitamin K, nitrates, potassium, and magnesium, which help regulate blood pressure and improve arterial function.
Additionally, incorporating citrus fruits, like oranges, can provide cholesterol-fighting fibre and potassium, contributing to lower blood pressure. Tomatoes, in particular, contain lycopene, a powerful antioxidant that helps prevent oxidative damage and inflammation associated with heart disease.
For those who enjoy snacking, a small handful of nuts, such as walnuts and almonds, can be a heart-healthy option. These nuts are rich in omega-3 fatty acids, fibre, and healthy fats, which have been linked to lower cholesterol levels and a reduced risk of heart disease.
It is worth noting that while dark chocolate is not a fruit or vegetable, it is worth mentioning for its heart-healthy benefits. Selecting a high-quality dark chocolate with a cocoa content of at least 70% can offer antioxidants, specifically flavonoids, which are associated with a reduced risk of heart disease and stroke.
In summary, a diet rich in fruits and vegetables can significantly contribute to heart health. By incorporating leafy greens, citrus fruits, tomatoes, and even dark chocolate in moderation, individuals can take a proactive approach to maintaining a healthy cardiovascular system and reducing their risk of heart-related issues.
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Limit alcohol intake
While a glass of wine a day is popularly believed to keep the heart healthy, the truth is not so straightforward. Studies have shown that moderate alcohol intake may be associated with a lower risk of dying from heart disease. However, it is challenging to establish a causal relationship between the two variables. For instance, red wine drinkers may have higher incomes, which are associated with better access to education and healthier foods.
Nevertheless, heavy drinking is linked to a multitude of adverse health outcomes, including heart conditions. Excessive alcohol consumption can lead to high blood pressure, heart failure, and stroke. It can also contribute to cardiomyopathy, a disorder that affects the heart muscle. Alcohol is a source of empty calories, and excessive drinking can lead to weight gain and obesity, which, in turn, increase the risk of a heart attack. Alcohol can also cause an increase in heart rate and heart palpitations.
Therefore, it is advisable to limit alcohol intake to moderate levels and not exceed the recommended weekly limit of 14 units of alcohol. Having several alcohol-free days each week can help reduce health risks. If you have cardiomyopathy caused by alcohol, reducing your intake can improve and even reverse your condition. Abstaining from alcohol is the recommended course of action for those diagnosed with alcohol-induced cardiomyopathy.
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Exercise regularly
Exercise is a critical component of maintaining a healthy heart and preventing heart attacks. Being physically active has numerous benefits for heart health and can even help to reverse some types of heart damage.
Firstly, regular exercise helps to strengthen the heart muscle. This leads to an improved ability to pump blood to the lungs and the rest of the body. As a result, more blood flows to the muscles, and oxygen levels in the blood increase. Additionally, the tiny blood vessels called capillaries widen, enhancing oxygen delivery to the body and facilitating the removal of waste products.
Secondly, exercise helps to lower blood pressure and reduce triglycerides, a type of fat in the blood. High blood pressure is a significant risk factor for heart disease, and exercise helps mitigate this risk. Exercise also increases HDL ("good") cholesterol levels, which further contributes to maintaining a healthy cardiovascular system.
Moreover, exercise plays a vital role in weight management. It helps with weight loss over time and can aid in maintaining a healthy weight once the desired weight is achieved. This is crucial because being overweight or obese increases the risk of heart disease and other related conditions.
Additionally, exercise can aid in quitting smoking, a major risk factor for heart disease. It can also help manage blood sugar and insulin levels, reducing the risk of type 2 diabetes, which is associated with an increased risk of heart problems. Furthermore, exercise can decrease damaging inflammation within the body and improve your body's ability to fend off infection.
To maximize the benefits of exercise for heart health, it is recommended to engage in a combination of aerobic exercise and resistance training. Aim for at least 30 minutes of aerobic exercise, such as walking, cycling, or swimming, at least five days a week. Moderate weightlifting or resistance training should be incorporated twice a week to tone muscles and build muscle endurance.
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Frequently asked questions
A healthy diet and lifestyle are the keys to preventing and managing cardiovascular disease. A heart-healthy diet includes fruits and vegetables, whole grains, healthy proteins, non-fat and low-fat dairy, and unsaturated fats and oils. It is recommended to limit alcohol consumption, avoid chemically-based sweeteners, processed white sugar and salt, and reduce saturated and trans fats.
It is recommended to eat a variety of foods from each of the five food groups. Some specific foods that are beneficial for heart health include:
- Oily fish like salmon and tuna, which are high in protein and omega-3 fatty acids
- Nuts, which are rich in fiber, polyunsaturated fats, and protein
- Legumes, which are also high in fiber, protein, and antioxidants
- Whole grains like quick oats and quinoa
- Avocados, which are high in healthy fats, fiber, and micronutrients
Some foods that should be limited or avoided include:
- Alcohol
- Salt (sodium)
- Saturated and trans fats
- Processed white flour
- Added sugars
Yes, in addition to diet, it is important to be physically active and maintain a healthy body weight. The American Heart Association recommends at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week. It is also important to not smoke, vape, or use tobacco or nicotine products, and to avoid secondhand smoke or vapor.
