Jeffrey Salazar
Heart disease is the number one killer of adults worldwide. A cardiac diet or heart-healthy diet is an eating plan that emphasizes foods that promote heart health and reduces the risk of heart disease. It involves eating foods rich in vitamins and minerals, fibre and antioxidants, and limiting processed foods that are high in sugar, salt, and unhealthy fats. This includes eating lots of fruits and vegetables, whole grains, lean poultry, and oily fish like salmon and tuna, which are high in omega-3 fatty acids.
| Characteristics | Values |
|---|---|
| Alcohol | Stroke and coronary heart disease are lowest in those who drink 1-2 alcoholic beverages daily. |
| Physical activity | At least 150 minutes of moderate physical activity per week is recommended. |
| Fruits and vegetables | Reduce the risk of heart disease. |
| Canned fruits | Avoid canned fruits in heavy syrup. |
| Fruits with syrup | Avoid any foods with high fructose corn syrup. |
| Grains | Whole grains are recommended. |
| Processed white flour | Avoid foods containing processed white flour. |
| Salt | Avoid salt as much as possible. |
| Sugar | Avoid added sugars as they are associated with an increased risk of type 2 diabetes, coronary heart disease, and being overweight. |
| Healthy fats | Avocados, olives, nuts, seeds, olive oil, canola oil, soybean oil, and walnut oil are recommended. |
| Fish | Eat fish 2-3 times a week to benefit from heart-healthy omega-3 fats. |
| Lean poultry | Include smaller amounts of eggs and lean poultry. |
| Red meat | Limit lean red meat to 1-3 times a week. |
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What You'll Learn
Heart-healthy diets are recommended for cancer patients
The DASH (Dietary Approaches to Stop Hypertension) diet, the Mediterranean diet, and vegetarian diets are heart-healthy diets that are highly recommended for cancer patients. These diets emphasize the consumption of fruits and vegetables, either fresh, frozen, canned, or dried, while limiting processed foods high in sugar, salt, and unhealthy fats.
A heart-healthy diet involves choosing whole grains, such as brown rice, wholemeal pasta, grainy bread, and oats, which are high in fibre and can help lower cholesterol. It is also beneficial to include plant-based proteins like legumes, nuts, and seeds, as well as fish and seafood for heart-healthy omega-3 fatty acids. Small amounts of eggs and lean poultry can be consumed, while limiting red meat to 1-3 times a week.
Additionally, it is important to limit saturated fats, which are typically found in animal-based sources such as butter and lard. Instead, opt for healthy fats like avocados, olives, nuts, and olive oil. Reducing salt intake is crucial, as too much sodium can lead to high blood pressure, a risk factor for heart disease. Flavouring meals with herbs and spices is a great alternative to adding salt.
Overall, adopting a heart-healthy diet before starting cancer treatment can help strengthen the heart and improve overall health during and after cancer.
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Alcohol intake should be limited to 1-2 beverages daily
Alcohol intake is a contentious issue when it comes to heart health. While some sources suggest abstaining from alcohol altogether for optimal heart health, research has shown that moderate alcohol consumption, defined as one to two drinks per day, can offer some benefits for heart patients.
Firstly, moderate alcohol intake can reduce the risk of atrial fibrillation (A-fib) and stroke. Studies have found that the risk of these cardiovascular events is lowest in individuals who consume one to two alcoholic drinks daily. This is supported by the American Heart Association, which acknowledges the potential cardiovascular benefits of moderate alcohol consumption. However, it is important to note that the Association does not recommend initiating alcohol consumption solely for improving heart health.
Secondly, moderate alcohol intake can contribute to a healthy balance between dietary intake and physical activity. While a heart-healthy diet is crucial, combining it with physical activity is essential to achieve and maintain a healthy body weight. Moderate alcohol consumption can be part of a balanced lifestyle that includes a nutritious diet and regular exercise, such as 150 minutes of moderate physical activity per week. This holistic approach to heart health is more sustainable and enjoyable for individuals.
However, it is crucial to recognize that excessive alcohol consumption can have detrimental effects on heart health. Excessive drinking can increase the risk of atrial fibrillation and stroke, undoing any potential benefits. Therefore, the key lies in moderation and adhering to the recommended limit of one to two drinks per day. Additionally, it is worth noting that alcohol consumption may not be advisable for individuals with specific medical conditions or those taking certain medications.
In conclusion, while total abstinence from alcohol may not be necessary for heart patients, moderation is key. Limiting alcohol intake to one to two beverages daily can offer potential cardiovascular benefits while reducing the risk of adverse effects. This moderate consumption should be coupled with a well-rounded diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, along with regular physical activity, to optimize heart health and overall well-being.
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Include fruits, vegetables, whole grains, lean poultry and fish
Eating a healthy, balanced diet is one of the key pillars to maintaining good heart health. This includes eating a variety of fruits, vegetables, whole grains, lean poultry, and fish.
Firstly, eating a variety of fruits and vegetables is important for a heart-healthy diet. This is because they contain lots of vitamins, minerals, fibre, and antioxidants, which have been shown to reduce heart disease risk. Specifically, berries such as strawberries, blueberries, blackberries, and raspberries are rich in antioxidants like anthocyanins, which protect against oxidative stress and inflammation that can contribute to the development of heart disease. In addition, leafy green vegetables like spinach, kale, and collard greens are well known for their wealth of vitamins, minerals, and antioxidants. They are a great source of vitamin K, which helps protect your arteries and promote proper blood clotting.
Secondly, whole grains are an essential part of a heart-healthy diet. Eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease. When purchasing whole grains, look for products that say "whole grain" or "100% whole wheat" on the ingredients label. Examples of whole grains include brown rice, wholemeal pasta, grainy bread, and oats.
Thirdly, lean poultry is a good source of protein for those looking to improve their heart health. However, it is important to limit your intake of red meat to 1-3 times a week, as it can be high in saturated fat. Instead, opt for plant-based proteins like legumes, nuts, and seeds, as well as fish and seafood.
Lastly, fish is a great addition to a heart-healthy diet, especially fatty fish, which is high in omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce heart disease risk factors, including blood pressure, triglycerides, and cholesterol. However, it is important to be mindful of the possibility of environmental contaminants in fish, such as methylmercury and polychlorinated biphenyls (PCBs). These contaminants can increase the risk of cancer and negate the heart-health benefits of fish. Therefore, it is recommended to choose fatty fish that are low in mercury and PCBs, such as salmon.
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Avoid salt, sugar, saturated fats and ultra-processed foods
A heart-healthy diet is about making small changes that can be continued long-term. It's not about cutting out certain foods entirely but rather about limiting the consumption of certain ingredients that can increase the risk of heart disease.
Salt
Salt, or sodium, is linked to high blood pressure, which is a risk factor for heart disease. Processed and packaged foods, such as canned foods, deli meats, and baked goods, are the main sources of salt in our diets. The easiest way to reduce salt intake is to opt for fresh, unprocessed foods like fruits and vegetables and to flavour meals with herbs and spices.
Sugar
Added sugars are associated with an increased risk of type 2 diabetes, coronary heart disease, and being overweight. Sugar is often added to packaged varieties of fruits and vegetables, such as canned fruit in heavy syrup, and fruit juices. It is recommended to opt for fresh, frozen, dried, or low-sodium canned fruits instead.
Saturated Fats
Saturated fats are usually animal-based sources of fat, such as butter and lard. These fats can cause plaque buildup on artery walls, leading to heart disease. It is recommended that no more than 25-35% of daily calories come from total fat, including saturated fat. To reduce saturated fat intake, choose lean protein sources and low-fat dairy products.
Ultra-Processed Foods
It is important to understand the difference between "processed" and "ultra-processed" foods. While not all processed foods are harmful, ultra-processed foods are highly processed, packaged foods that are high in sugar, salt, and unhealthy fats. These include packaged baked goods, sugary drinks, and processed meats.
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Choose healthy fats, lean proteins and low-fat dairy
A cardiac diet is an eating plan that can help you minimize the impact of your diet on your heart health. The goal is to reduce sodium and fat intake. Too much sodium can increase your blood pressure, leading to hypertension, which is a major risk factor for heart attacks and other heart problems. Fat, particularly saturated fat, can cause plaque buildup in your arteries, also leading to heart disease.
To reduce your fat intake, choose lean protein sources and low-fat dairy products. Monounsaturated fats and omega-3 polyunsaturated fats are good for your heart health. You can find monounsaturated fats in nuts, avocados, olives, and olive oil. For omega-3 fats, use canola, soybean, or walnut oil.
When it comes to protein, opt for lean cuts of meat, such as beef or pork with "loin" or "round" on the packaging, which indicates less fat. You can also bake, boil, stew, or roast your meat to reduce the fat content. Fish and poultry are also excellent sources of lean protein, but remember to remove the skin before serving. If you're looking for plant-based protein sources, go for soy, dried beans and legumes, nuts, seeds, or egg whites. These plant-based options provide not only protein but also vitamins and minerals that support overall health.
Low-fat or fat-free dairy products are also a great way to reduce your fat intake. Opt for skim or low-fat milk, yoghurt, and cheese, which provide the nutritional benefits of dairy without the high saturated fat content.
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Frequently asked questions
A heart-healthy diet is one that emphasizes foods that promote heart health, such as fruits and vegetables, whole grains, lean poultry, and oily fish like salmon and tuna that are high in omega-3 fatty acids.
Foods that are high in sodium and saturated fat should be avoided. This includes packaged and processed foods, which are often high in salt, as well as animal-based sources of fat such as butter and lard.
The DASH (Dietary Approaches to Stop Hypertension) diet, the Mediterranean diet, and vegetarian diets are all recommended for improving heart health. It is also important to engage in regular physical activity, such as 150 minutes of moderate activity per week, to maintain a healthy body weight.
