Brenda Khan
Diet has long been a suspected cause of heart disease, with links being made as early as the 1960s when Ancel Keys published his Seven Countries study. This study, however, was based on epidemiologic observations rather than clinical trials, and later evidence has contradicted its claims. Despite this, the belief that dietary fat causes heart disease persisted, with low-fat diets being recommended for decades. More recent studies have shown that a diet low in saturated fats and high in fibre and plant foods can substantially reduce the risk of heart disease, while low-fat diets have been linked to higher rates of cardiovascular disease.
| Characteristics | Values |
|---|---|
| Date | The research on the link between diet and heart disease has been ongoing for several decades. The earliest mention in the sources is from the 1960s, with Ancel Keys' "Seven Countries" study. |
| Dietary Factors | A diet low in saturated fats and high in fibre and plant foods can reduce the risk of heart disease. |
| A diet high in salt is linked to hypertension and can increase the risk of heart disease. | |
| The American Heart Association recommends a sodium intake of no more than 2,300 milligrams per day, with an ideal limit of 1,500 mg for most adults. | |
| Polyunsaturated and monounsaturated fats from vegetable sources are considered healthier. | |
| Fruits and vegetables are part of a heart-healthy diet as they are good sources of fibre, vitamins, and minerals. | |
| The "Mediterranean diet" is associated with a lower risk of cardiovascular disease compared to Western dietary patterns. | |
| Low-carbohydrate diets may also be beneficial in reducing heart disease risk. | |
| Risk Factors | High cholesterol, high blood pressure, obesity, type 2 diabetes, and atherosclerosis are conditions that increase the risk of heart disease. |
| Global Impact | Cardiovascular disease (CVD) is the leading cause of death in Western countries, accounting for almost 30% of all deaths worldwide. |
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What You'll Learn
The Mediterranean diet
While there is no single cause of heart disease, an unhealthy diet can be one of the contributing risk factors. Diets high in saturated fats and trans fats cause cholesterol to build up in the arteries, increasing the risk of heart attack and stroke.
The traditional Mediterranean diet includes most of the key diet changes that help to keep your heart healthy. It is also recommended to cut down on foods high in saturated fat, such as dairy products and butter, and to substitute them with foods containing unsaturated fats, such as vegetable oils.
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The role of saturated fats
Heart disease is the number one cause of death in Australia. It results from the narrowing of the arteries that supply the blood to the heart, a process known as atherosclerosis. While there is not one single cause, an unhealthy diet can be one of the contributing risk factors.
Saturated fats are a type of fat found in animal-based foods such as beef, pork, poultry, full-fat dairy products, eggs, and certain vegetable oils like coconut, palm, and palm kernel oils. These fats are typically solid at room temperature and are sometimes called "solid fats."
Consuming too much saturated fat can negatively impact your health in several ways. Firstly, it can raise the level of LDL (low-density lipoprotein), or "bad" cholesterol, in your blood. High LDL cholesterol leads to a build-up of cholesterol in your arteries, increasing your risk of heart attack, stroke, and other major health problems. This condition is known as atherosclerotic cardiovascular disease (ASCVD) or atherosclerotic vascular disease (AVD).
Secondly, saturated fats may influence other pathways in the body, including those related to inflammation, cardiac rhythm, hemostasis, apolipoprotein CIII production, and high-density lipoprotein (HDL) function. However, the impacts of these effects on ASCVD risk are still uncertain.
To reduce your risk of heart disease, it is recommended to limit your intake of saturated fats. The American Heart Association suggests keeping saturated fats to less than 6% of your total calorie intake. Instead, opt for healthier alternatives like unsaturated fats (polyunsaturated and monounsaturated fats), which are found in vegetable sources such as canola oil, soybean oil, olive oil, nuts, seeds, and avocados. Additionally, increasing your consumption of fruits, vegetables, and whole grains can contribute to an overall healthy diet.
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Salt intake
While there is not one single cause of heart disease, an unhealthy diet can be one of the contributing risk factors. A diet high in salt is linked to hypertension (high blood pressure), which can increase the risk of heart disease and stroke. Most people consume more than 10 times the amount of salt they need to meet their sodium requirements. Most of the sodium in our diet comes from packaged and processed foods, even sweet foods that do not taste salty.
Sodium intake is associated with fluid retention, which can lead to puffiness and bloating after a salty meal. Excessive sodium intake may worsen high blood pressure, and high blood pressure increases the risk of developing heart failure and can worsen existing heart failure. Hypertension may also lead to other types of heart disease, stroke, or kidney failure. A low-sodium diet may help lower or prevent high blood pressure and may reduce the risk of such diseases.
High-sodium diets are also usually high in total fat and calories, which may lead to obesity and its associated complications. Some studies also suggest that there may be a link between sodium intake and osteoporosis and stomach cancer. Additionally, consuming salty foods over a long period can accustom your taste buds to the taste, making you more likely to reach for saltier foods.
The American Heart Association recommends that sodium intake be no more than 2,300 milligrams (about one teaspoon of salt) a day, with an ideal limit of no more than 1,500 mg per day for most adults. To cut down on sodium, reduce the amount of salt added to food when eating and cooking, and limit packaged foods with added salt, such as canned soups and vegetables, cured meats, and some frozen meals.
While some studies have found that salt restriction reduced the risk of heart disease, stroke, or death only in patients with high blood pressure, other studies have found that salt restriction could be harmful if salt intake becomes too low. The evidence for salt restriction in patients hospitalized for heart failure has been inconclusive.
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Dietary fibre
An unhealthy diet can be a contributing risk factor for heart disease. While there is no single cause of heart disease, atherosclerosis, the process by which fatty deposits (or plaque) gradually build up on the inside of the artery walls, is a common cause.
The available data indicate that increasing fibre intake improves measures of total and LDL cholesterol, blood pressure, blood glucose control, and body weight. Dietary fibre intake has been reported to be beneficial in reducing both serum cholesterol and blood pressure. A diet low in saturated fats and high in fibre and plant foods can substantially reduce your risk of developing heart disease.
Fruits and vegetables are part of a heart-healthy diet. They are good sources of fibre, vitamins, and minerals. The American Heart Association recommends that sodium intake be no more than 2,300 milligrams (about 1 teaspoon of salt) a day, with an ideal limit of no more than 1,500 mg per day for most adults.
It is important to balance the number of calories you eat with the number you use each day to maintain a healthy body weight. You can ask your doctor or dietitian to help you figure out a good number of calories for you.
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The impact of sugar
Sugar consumption has exceeded recommended guidelines, with adult men consuming an average of 19 teaspoons of added sugar per day, and adult women consuming 15 teaspoons. These added sugars are often found in soft drinks, packaged snacks, fruit drinks, flavoured yogurts, cereals, cookies, cakes, candy, and most processed foods. These foods provide a lot of calories with minimal nutritional value, contributing to excess weight gain, which increases the risk of hypertension and high cholesterol, both of which are risk factors for heart disease.
High sugar consumption has been linked to higher blood pressure, which is a significant risk factor for heart disease and stroke. Regularly consuming large amounts of sugar can lead to insulin resistance, which is associated with an increased risk of heart disease. Sugar overloads the liver, which metabolizes sugar and converts dietary carbohydrates to fat. This can lead to the accumulation of fat and potentially fatty liver disease, a contributor to diabetes, which in turn raises the risk of heart disease.
The American Heart Association recommends that sodium intake be no more than 2,300 milligrams (about one teaspoon of salt) per day, with an ideal limit of no more than 1,500 mg for most adults. Reducing sodium intake can be achieved by decreasing the use of salt when cooking and eating, as well as limiting packaged foods with added salt, such as canned soups, cured meats, and some frozen meals.
To reduce the risk of heart disease, it is important to limit the intake of foods high in calories and low in nutrition, such as soft drinks and candy. Instead, focus on consuming a variety of healthy foods from different food groups, including fruits and vegetables, which are good sources of fibre, vitamins, and minerals. Additionally, replacing saturated fats with unsaturated fats, such as oils made from seeds or plants (olive, avocado, sunflower, etc.), nuts, seeds, and avocados, can substantially reduce the risk of heart disease.
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Frequently asked questions
Diet has always been a contributing factor to heart disease. However, the vilification of fat in diets began in the 1960s when Ancel Keys published his "Seven Countries" study, which claimed that populations who ate low-fat diets had lower rates of cardiovascular disease.
A diet high in saturated and trans fats causes cholesterol to build up in your arteries, which can lead to heart attacks, strokes, and other major health problems.
You can reduce your risk of heart disease by eating a diet low in saturated fats and high in fibre and plant foods. The Mediterranean diet is also recommended for heart health.
Foods high in saturated fats include animal products such as butter, cheese, whole milk, ice cream, sour cream, lard, and fatty meats like bacon. Some vegetable oils, such as coconut, palm, and palm kernel oils, also contain saturated fats.
Yes, a heart-healthy diet can also reduce your risk of other chronic health problems, including type 2 diabetes, osteoporosis, and some forms of cancer.
