Heart disease is a leading cause of death and illness of many residents of Anguilla. There are many factors associated with heart disease but what we eat and the lifestyles we adopt play a major role in heart disease prevention. Many countries, including Anguilla use the month of February to focus on the heart.
Risk factors for heart disease
There are many risk factors for heart disease. Genetic factors (family history of heart disease) and age play a great role, but other risk factors include; high cholesterol or blood pressure, obesity, smoking, lack of physical activity and diabetes.The more risk factors you have, the higher the likelihood that you will develop a heart disorder.
Diet and heart disease
Many studies have shown that what we eat can influence the development of heart disease. The foods that are harmful to the heart are widely known, but foods that are protective for heart problems are seldom discussed. Many foods widely available in Anguilla contain heart-healthy nutrients such as folate, antioxidants, and magnesium. Some foods also contain omego 3 fatty acids which are very good to maintaining a healthy heart. A variety of foods are very good for your heart. The following are some foods considered to heart-healthy.
Sweet Potatoes
Sweet potatoes are a hearty, healthy substitute for white potatoes for people concerned about diabetes. With a low glycemic index, sweat potatoes which are very common in Anguilla,do not cause a quick spike in blood sugar. They contain large amounts of fibre, vitamin A, and lycopene all of which add up to make them very heart healthy.
Tuna
Tuna is a good source of heart-healthy omega-3 fatty acids. Albacore (white tuna) contains more omega-3 fatty acids than other tuna varieties. Mackerel, herring, sardines (in water) are good sources of omega-3 fatty acids as well.
Flaxseed
This shiny, honey-coloured seed has three elements that are good for your heart. Flaxseeds contain fibre, phytochemicals called lignans, and ALA, an omega-3 fatty acid. There are many ways you can use flaxseeds, including using with cereals and with other foods.
Black Beans
Beans were once a staple in many Anguillian meals. Black beans have been shown to help control both cholesterol and blood sugar levels; they contain many heart-healthy nutrients including folate, antioxidants, magnesium, and fibre.
Red Wine and Resveratrol
If you drink alcohol, a little red wine may be a heart-healthy choice. Resveratrol and catechins, two antioxidants in red wine, may protect artery walls. Alcohol can also boost HDL, the good cholesterol.
Please remember not to exceed one drink a day for women; one to two drinks for men — and talk to your doctor first. Alcohol may cause problems for people taking aspirin and other medications. Too much alcohol actually hurts the heart. Recovering alcoholics should avoid all alcoholic drinks.
Salmon
Wild salmon is another food that is good for your heart. It is rich in the omega-3 fatty acids, EPA and DHA. Omega-3 fatty acids may lower risk of rhythm disorders and reduce blood pressure. Salmon also lowers blood triglycerides and reduces inflammation. It is now believed that inflammation is the main cause for heart attacks and many other heart disorders.
Extra Virgin Olive Oil
This oil, made from the first press of olives, is especially rich in heart-healthy antioxidants called polyphenols, as well as healthy monounsaturated fats. When olive oil replaces saturated fat (like butter), it can help lower cholesterol levels. Polyphenols may protect blood vessels.
Walnuts
A small handful of walnuts (1.5 ounces) a day may lower your cholesterol and reduce inflammation in the arteries of the heart. Walnuts are packed with omega-3 fatty acids, monounsaturated fats, and fibre.
Almonds
Almonds are full of plant sterols, fibre, and heart-healthy fats. Almonds may help lower LDL cholesterol and reduce the risk of diabetes.It is best to use almonds without salt.
Tofu
If you want to decrease your intake of red meat, you can use soy protein the main attraction at dinner time. Tofu contains many heart-healthy minerals, fibre, and polyunsaturated fats of soy.
Oranges
Oranges have many health benefits. They contain the cholesterol-fighting fibre pectin — as well as potassium, which help control blood pressure. Oranges mayalso improve blood vessel function and modestly lower blood pressure through the antioxidant hesperidin.
Carrots
Carrots have long been associated with good eyes, but recent research shows they may help control blood sugar levels and reduce the risk of developing diabetes. They also contain fibre that might help in improve cholesterol levels.
Oatmeal
Oats in all forms can help your heart by lowering LDL, the bad cholesterol. A warm bowl of oatmeal at any time can fill you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time. This is a good food for diabetics as well.
Low-Fat Yogurt
While low-fat dairy is most often touted for bone health, these foods can help control high blood pressure, too. Milk is high in calcium and potassium and yogurt has twice as much of these important minerals. To really boost the calcium and minimize the fat, choose low-fat or non-fat varieties.
Cherries
Cherries are packed with anthocyanins, an antioxidant believed to help protect blood vessels. Cherries in any form provide these heart-healthy nutrients. All forms of cherries are good for the heart, including the sour cherries used for baking, as well as dried cherries and cherry juice.
Blueberries
Blueberries contain many healthy nutrients in blueberries including: anthocyanins, ellagic acid, beta-carotene, lutein, vitamin C, folate, magnesium, potassium, and fibre. All of these nutrients are good for preventing heart disease.
Conclusion
Many factors are associated with heart disease, but what we eat a make a big difference on whether we develop heart disease. Regular exercise and frequent medical check-ups as well as compliance to medications prescribed by your physician are all important in preventing heart disease. If you have symptoms or signs suggestive of heart disease see your doctor. I am sure many of the foods discussed here will be recommended, among other things.
Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. Dr Brett Hodge is an Obstetrician/Gynaecologist and Family Doctor who has over thirty years in clinical practice. Dr Hodge has a medical practice in the Johnson Building in The Valley.
