Madeleine Hull
Heart disease is the number one cause of death in the United States and Australia. While there is not one single cause, an unhealthy diet can be one of the contributing risk factors. The good news is that a heart-healthy diet is one of the most effective ways to reduce your risk of heart disease. This involves choosing certain foods, such as fruits and vegetables, while limiting others, such as saturated fats and added sugars. A heart-healthy diet also includes whole grains, healthy proteins, non-fat and low-fat dairy, and unsaturated fats and oils.
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What You'll Learn
Reduce sodium and fat intake
The cardiac diet is an eating plan that can help you minimise the impact of your diet on your heart health. The main goal of a cardiac diet 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, on the other hand, can cause plaque buildup on your artery walls, also leading to heart disease.
To reduce your sodium intake, cut down on the amount of processed food you eat and limit your consumption of fast food. Use herbs and spices to flavour your food instead of salt. When cooking, limit your use of premade sauces, mixes, and instant products such as rice, noodles, and ready-made pasta. Choose low-sodium, reduced-sodium, or no-salt-added products and opt for fresh or frozen foods instead of pre-seasoned, sauce-marinated, or brined meats, poultry, and vegetables.
To reduce your fat intake, replace saturated and trans ("bad") fats in your diet with unsaturated ("good") fats. This means substituting butter, coconut and palm oil, lard, dripping, and copra with oils made from seeds or plants (such as olive, avocado, sunflower, canola, safflower, peanut, soybean, and sesame). Choose leaner, lower-fat, and skinless meats instead of fatty cuts of meat and chicken with skin. For dairy, opt for low-fat or fat-free options.
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Eat fruits and vegetables
Eating a variety of fruits and vegetables is one of the most important preventative measures you can take to reduce your risk of heart disease. Research has shown that people who consume a variety of fruits and vegetables have a 28% lower risk of cardiovascular disease and a 31% lower risk of premature death.
Fruits and vegetables contain antioxidants that help prevent injuries to the arteries. Aim to eat a variety of colourful vegetables every day. This includes tomatoes, peppers, edamame, beets, and carrots. Leafy greens such as kale, spinach, and bok choy are especially beneficial for heart health as they are packed with vitamins, minerals, and antioxidants, which can help lower blood pressure and reduce the risk of heart disease. The American Heart Association (AHA) notes that an increased intake of leafy green vegetables was associated with more significant benefits to cardiovascular health and a lower risk of heart disease than other fruits and vegetables.
Berries are also an excellent choice for heart health. 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. Eating blueberries daily may also improve the function of cells that line the blood vessels, helping to control blood pressure and blood clotting.
When choosing fruits and vegetables, opt for fresh, canned, or frozen options. Canned vegetables should be low in sodium, while frozen vegetables should not have added butter or sauces. For canned, frozen, or dried fruit, make sure there are no added sugars.
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Choose healthy proteins
Eating a variety of foods is beneficial to our health and can help reduce our risk of disease, including heart disease. A heart-healthy diet includes fruits and vegetables, whole grains, healthy proteins, non-fat and low-fat dairy, and unsaturated fats and oils.
When it comes to choosing healthy proteins, it is important to opt for plant-based proteins such as legumes, nuts, and fish. These foods are associated with lower cardiovascular disease risks. Legumes, including soybeans (edamame and tofu), beans, lentils, chickpeas, and split peas, are high in fiber, protein, and antioxidants, which promote heart health by reducing cholesterol and improving blood pressure. Nuts are also a great source of fiber, polyunsaturated fats, and protein, and they are rich in monounsaturated fats, which are good for heart health.
If you eat meat and poultry, ensure it is lean and unprocessed. Lean meats include 95% lean ground beef, pork tenderloin, and skinless chicken or turkey. For fish, opt for oily fish such as salmon, mackerel, and sardines, which are rich in omega-3 fatty acids, known to reduce the risk of heart disease. Aim for two to three servings of fish per week to lower your risk of cardiovascular disease, coronary heart disease, myocardial infarction, stroke, and heart failure.
When choosing dairy products, opt for low-fat or non-fat options to increase your unsaturated fat intake while lowering your intake of saturated fat. Some low-fat dairy options include fat-free milk and yoghurt, reduced-fat cheese, and low-fat ice cream.
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Limit alcohol consumption
Alcohol consumption should be limited to maintain a healthy heart. Alcohol is known to contribute to weight gain, high blood pressure, and high triglyceride fat levels in the blood. It can also worsen heart failure in some people. If you do not drink, it is advised that you do not start. If you are pregnant, under the age of 21, taking certain medications, or have certain medical conditions, such as heart failure, you should refrain from drinking.
For those who choose to drink, moderation is key. This means one serving per day for women and two per day for men. One serving is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits. It is important to note that these guidelines may vary depending on individual factors, and it is always advisable to consult with a healthcare professional for personalized advice.
Excessive alcohol consumption can have detrimental effects on heart health. It can lead to an increase in blood pressure and levels of triglyceride fats in the blood. Additionally, alcohol is often high in calories, which can contribute to weight gain if consumed in excess. Weight gain is a risk factor for heart disease, as it can lead to high blood pressure and cholesterol levels, increasing the workload on the heart.
Alcohol can also worsen existing heart conditions. For example, those with heart failure may experience further complications if they consume alcohol. This is because alcohol can negatively impact the heart's ability to pump blood efficiently, leading to a decline in cardiac function. Therefore, it is crucial to be mindful of alcohol consumption, especially for those at risk of or already suffering from heart disease.
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Consume whole grains
Consuming whole grains is an important part of maintaining a heart-healthy diet. Whole grains are a rich source of fibre, which helps maintain healthy cholesterol levels and reduces the risk of heart disease. Studies have found that replacing refined grains with whole grains can lower your risk of coronary heart disease.
There are many different types of whole grains that you can incorporate into your diet. For example, you can try eating whole-grain bread, bagels, English muffins, and tortillas. Other examples of whole grains include plain oatmeal and brown rice.
When it comes to maintaining a healthy weight and reducing the risk of heart disease, it's important to pay attention to how many calories you're consuming. The number of calories you need each day depends on various factors, including your age, gender, and level of physical activity. It's recommended that adults eat around 2,000 calories per day, but this may vary depending on your individual needs and activity level.
In addition to consuming whole grains, it's important to include a variety of other heart-healthy foods in your diet. This includes fruits and vegetables, healthy proteins, non-fat or low-fat dairy, and unsaturated fats and oils. Legumes, nuts, and fish are excellent choices for plant-based proteins that can promote heart health.
By making conscious food choices and incorporating whole grains into your diet, you can take a proactive approach to supporting your heart health and overall well-being.
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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 involves choosing certain foods, such as fruits and vegetables, while limiting others, such as saturated fats and added sugars. It is recommended to consume a variety of healthy foods from the 5 food groups.
Foods that are high in sodium (salt), saturated fat, added sugars, and alcohol should be avoided. Salt and saturated fat are the major foods to watch on the cardiac diet.
It is recommended to eat minimally processed vegetables, fruits, whole grains, beans, and healthy proteins. Oily fish such as salmon, mackerel, and sardines are also recommended as they are rich in omega-3 fatty acids, which are known to reduce the risk of heart disease.
