Jeffrey Salazar
Heart disease is the number one cause of death in Australia, with one in three adults affected by it in the US. It is caused by the narrowing of the arteries that supply blood to the heart, due to the gradual build-up of fatty deposits, or plaque, on the inside of the artery walls. This process is known as atherosclerosis. To prevent heart disease, it is important to adopt a healthy diet and maintain a healthy weight. A healthy diet includes fruits and vegetables, whole grains, lean poultry, and oily fish like salmon and tuna, which are high in omega-3 fatty acids. It is recommended to limit the consumption of processed foods that are high in sugar, salt, and unhealthy fats, as these increase the risk of heart disease.
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What You'll Learn
Eat more fruits and vegetables
Eating more fruits and vegetables is a cornerstone of a heart-healthy diet. Fruits and vegetables are packed with antioxidants, vitamins, and minerals, which play an important role in maintaining heart health. Aim to eat a variety of fruits and vegetables—fresh, canned, frozen, or dried—ensuring you get a rainbow of colours into your diet.
Fruits and vegetables contain antioxidants, which help prevent injuries to the arteries. Berries, for example, are packed with antioxidants, which protect against oxidative stress and inflammation that can contribute to the development of heart disease. Studies have shown that regular, moderate intake of blueberries is associated with a reduced risk of cardiovascular disease. Similarly, dark chocolate (with a cocoa content of at least 70%) is high in antioxidants, which have been associated with a lower risk of developing calcified plaque in the arteries and coronary heart disease. Tomatoes are also loaded with lycopene, a natural plant pigment with powerful antioxidant properties.
Leafy greens such as kale, spinach, and bok choy are especially beneficial for heart health. They are rich in nitrates, which help to relax and widen blood vessels, as well as vitamins and minerals, which can help lower blood pressure and reduce the risk of heart disease. Research has found that people who consume the most nitrate-rich vegetables, especially leafy greens, lower their risk of cardiovascular disease by 12% to 26%.
In addition to fruits and vegetables, a heart-healthy diet includes whole grains, lean poultry, and oily fish like salmon and tuna, which are high in omega-3 fatty acids. Plant-based proteins such as legumes, nuts, and fish are also excellent heart-healthy protein choices. Walnuts, in particular, are a great source of fibre and micronutrients like magnesium, copper, and manganese. Evidence suggests that regularly eating walnuts is associated with a lower risk of heart disease.
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Avoid processed foods
A heart-healthy diet is one of the most effective ways to reduce your risk of heart disease. This includes avoiding processed foods, which are often high in sugar, salt, saturated fats, and unhealthy preservatives. These components can increase your risk of heart disease and negatively impact your cardiovascular health.
Processed meats, such as bacon, hot dogs, sausage, salami, deli meats, and other preserved foods, fall into this category. These meats are typically high in sodium and preservatives, which have been linked to adverse effects on heart health. Long-term studies have indicated that processed meats are among the worst types of meats for heart health.
Refined or processed carbohydrates, including white bread, white rice, low-fibre breakfast cereals, sweets, and sugary drinks, should also be avoided. Processing often removes dietary fibre, minerals, phytochemicals, and fatty acids, which are beneficial for health. It also adds unhealthy ingredients, such as trans fats, sodium, and sugars. These processed carbohydrates can lead to higher spikes in blood sugar compared to less-processed options.
Additionally, baked treats like breads, cookies, pastries, and biscuits contain high amounts of sugar and fat. While they can be enjoyed occasionally, they should not be a regular part of your diet. Instead, opt for healthier treats like fruits and nuts when craving something sweet.
When it comes to meat, choose lean meats and avoid processed options. Lean meats include 95% lean ground beef, pork tenderloin, and skinless chicken or turkey. These choices help reduce saturated fat intake, which is beneficial for cardiovascular health.
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Limit salt intake
A heart-healthy diet is one that emphasizes foods that promote heart health, such as vegetables, fruits, whole grains, lean poultry, and oily fish like salmon and tuna, which are high in omega-3 fatty acids. It is also important to limit processed foods that are high in sugar, salt, and unhealthy fats, as these increase the risk of heart disease.
Limiting salt intake is an important part of a heart-healthy diet. Excessive sodium intake is linked to water retention and is a risk factor for high blood pressure, also known as hypertension. High blood pressure increases the risk of heart disease, heart failure, stroke, and other serious health issues. By reducing your sodium intake, you can help lower your blood pressure and reduce your risk of developing these diseases.
The recommended daily maximum amount of salt intake is 5 grams, or about 2000 milligrams of sodium, which is about a teaspoon. However, the average person consumes much more salt than this, with most of the sodium coming from packaged and processed foods, even those that don't taste salty. To limit your salt intake, it is important to read nutrition labels and choose options with lower sodium content. Look for foods labelled 'low salt', 'salt reduced', or 'no added salt'.
Base your diet on fresh and unprocessed foods, especially vegetables and fruits, which are naturally low in salt. Use herbs and spices to add flavour to your food instead of salt. Over time, your taste buds will adapt, and you will notice other flavours emerge as your salt intake decreases.
In addition to limiting salt, it is important to adopt a generally healthy diet to reduce your risk of heart disease. This includes consuming a variety of foods from the five food groups, including whole grains, lean proteins, and healthy fats. It is also crucial to limit saturated fats, which can increase LDL ('bad') cholesterol and lead to plaque buildup in the arteries.
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Consume lean protein
Consuming lean protein is an important part of a heart-healthy diet. Protein is a macronutrient made up of amino acids, which are used by the body to repair and build bones and muscles. It is also a source of energy and is vital for heart health.
When choosing protein-rich foods, it is important to include a variety of sources, as each source of protein can have a beneficial, neutral, or potentially harmful effect on heart health. For example, red meats such as beef, pork, and processed meats like salami and ham have higher levels of saturated fats than other protein sources and should be eaten in moderation. Eating too many foods high in saturated fats can raise LDL cholesterol, leading to an increased risk of heart disease. If you choose to eat red meat, opt for lean cuts, remove the skin, and choose packages that say "loin", "sirloin", or "round". You can also use healthier cooking methods such as baking, boiling, stewing, or roasting.
On the other hand, plant-based proteins such as legumes, nuts, lentils, and chickpeas are not only high in protein but also in fibre. Legumes, for example, can help lower total cholesterol levels, which can reduce the risk of heart disease. Beans, in particular, are a heart-healthy choice due to their high fibre content. Lean poultry, such as chicken and turkey, are also good options as they are lower in saturated fat compared to red meat.
It is important to note that protein needs vary depending on age, sex, and activity level. While it is crucial to get enough protein, it is also important to balance the types of protein consumed to support heart health.
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Exercise regularly
Exercise is a cornerstone of good heart health. It is one of the most effective tools for strengthening the heart muscle, improving the efficiency of the body's circulatory system, and keeping your weight under control.
Inactive people are more likely to develop heart disease than those who are physically active. Regular exercise can help control or modify many of the risk factors for heart disease. For example, it can help to lower blood pressure and reduce stress hormones, which can put an extra burden on the heart. It also increases high-density lipoprotein (HDL) or 'good' cholesterol, which helps to remove cholesterol from the body and makes it harder for plaque to form in the arteries.
Exercise can also help with weight loss over a long period of time. Combining exercise with a healthy diet is the best way to prevent heart disease. The American Heart Association and the American College of Sports Medicine recommend combining aerobic exercise (such as jogging, swimming, or biking) with resistance training (such as moderate weightlifting). Together, these two categories of exercise produce the greatest benefit for preventing and managing heart disease.
Flexibility and balance exercises, such as yoga or tai chi, are also important for maintaining stability and preventing falls, which could otherwise cause injuries that limit other kinds of exercise.
If you have a heart problem, it is vital to see a doctor before starting a new exercise routine. They can recommend safe physical activities and steps to begin adding physical activity to your daily routine.
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Frequently asked questions
Diets such as the DASH (Dietary Approaches to Stop Hypertension) diet, the Mediterranean diet, and vegetarian diets are highly recommended for preventing heart disease. These diets emphasize eating foods that promote heart health, such as vegetables, fruits, whole grains, lean poultry, and oily fish like salmon and tuna, which are high in omega-3 fatty acids.
To prevent heart disease, it is best to avoid chemically-based sweeteners, processed white sugar, salt, saturated fats, and processed foods that are high in sugar, salt, and unhealthy fats.
Eating a variety of foods from each of the five food groups is essential for preventing heart disease. Focus on consuming fruits, vegetables, whole grains, and plant foods rich in fibre. Additionally, consider eating oily fish like salmon and tuna, which are high in omega-3 fatty acids.
