Diet and Heart Disease

Heart disease, also known as Cardiovascular disease, is one of the most common and catastrophic disease in the world. In fact, heart disease is one of the leading causes of death in USA, with around a million people dying every year. Obesity, high cholesterol, high blood pressure are the primary causes of heart diseases; so a heart healthy diet is a key factor in reducing the risk of heart disease.

In heart disease, the cholesterol from the food gets stuck to the walls of arteries, causing them to narrow. The narrow arteries make it difficult for the heart to pump blood through them. Over time the arteries may be completely blocked resulting in a heart attack. Reducing the content of fat in your diet, especially trans and saturated fat; eating more fruits and vegetables and regular exercise can make a huge difference to reduce the risk of heart disease.

Food for Heart Disease

Fats – Limiting the use of saturated and trans fat in your diet is the most important step for a heart healthy diet. Avoid butter, cheese, milk, bacon fat, cream sauce, lard, hydrogenated margarine and shortening, and coconut, cottonseed and palm oils. Instead, opt for olive or canola oil and margarine that are free of trans fat.

Low-fat Proteins – Fish, lean meat, low-fat dairy products (slim milk, yogurt) and egg whites are some of the best sources of protein. Fish like mackerel, herring and salmon are very good for heart as they contain the highest amount of omega-3 fatty acids. For the vegetarians, flaxseeds, soybeans, walnuts, legumes (lentils, peas, beans) are good source of protein, containing less fat and no cholesterol.

Whole grains – Whole grains are a rich source of fiber and other beneficial nutrients, which play a pivotal role in regulating blood pressure and maintaining a good heart health. Brown rice, buckwheat, barley, oatmeal, flaxseed, whole wheat bread and flour are very beneficial for heart patients. Avoid eating white flour and bread, corn bread, cakes, pies, doughnuts, biscuits, egg noodles, and other unhealthy food.

Fruits and Vegetables – Fruits and vegetables are low in calories and are good source of dietary fiber, vitamins and minerals. So eat as much fruits and vegetables as possible. Fresh or frozen fruits and vegetables, low sodium canned vegetables, fresh juices are very important ingredients for the heart disease diet. But avoid fried or breaded vegetables, coconut, frozen fruit added with sugar and vegetables with creamy sauces.

Alcohol – Studies have shown that a glass of red wine each day is actually good for your heart. But higher intake of alcohol highly increases the risk of heart diseases and should be avoided. A glass or two of alcohol is approved but binge drinking is a strict no-no.

Apart from all this, the salt intake should be reduced. Instead of fried food opt for boiled, microwaved, baked, broiled or steamed food. Avoid skipping of meals, as it leads to overeating, drink lots of water; and last but not the least exercise regularly. Exercise improves blood flow, strengthens heart muscles, helps control blood sugar and body weight and reduces high blood pressure. After all, a healthy heart is a happy heart!