In many countries, the month of February is used to bring attention to heart disease and heart disease prevention. There are many factors that affect diseases of the heart, but many studies have shown that what we eat can impact the health of the heart. There is no doubt that simple lifestyles changes can drastically reduce the risk of heart disease.
What is a heart healthy diet?
Although you might know that eating certain foods can increase your heart disease risk, it is often tough to change your eating habits. Knowing how the diet influences the nature of diseases of the heart is the first step that should be taken. There are many dietary plans out there, but many of them are difficult to follow. The following should prove helpful:
Increase your intake of fruits and vegetables
Individuals are encouraged to aim for a combined seven – nine servings of fruits and vegetables each day. This provides a variety of antioxidants, b-vitamins, dietary fibre and a host of additional plant chemicals known to help prevent heart disease. A mixture of different coloured fruits and vegetables is strongly recommended.
Substitute animal protein with plant protein
Although it might prove challenging for many individuals, it is important that all of us should increase plant sources of protein and start reducing your intake of animal protein. Eating more beef, pork, and chicken with skin, and whole milk cheeses and dairy products, means more intake of high amounts of cholesterol and saturated fat, both of which contribute to weight gain and increased risk of heart disease. So start replacing some animal fat meals with meatless meals. There are plenty of palatable nonmeat substitutes that provide good sources of protein but that also provide heart-friendly ingredients such as fibre, vitamins, minerals and antioxidants. Legumes — beans, peas and lentils — are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat.
Select whole grains
Whole grains are good sources of fibre and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.
Limit unhealthy fats
Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of heart disease. You should choose monounsaturated and polyunsaturated fats (from olive and canola oils, nuts, seeds, avocados, olives, flaxseed, soy and fatty fish).
Reduce the amount of salt (sodium) in your food
Eating a lot of sodium can contribute to high blood pressure, a risk factor for heart disease. Reducing sodium is an important part of a heart-healthy diet. The American Heart Association recommends that healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt).
Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium.
Reduce your alcohol consumption
If you drink, do not exceed the maximum recommended limits. Men and women are advised not to regularly drink more than 14 units a week, and they should spread their drinking over 3 days or more if they drink as much as 14 units a week. All individuals should avoid binge drinking, as this increases the risk of a heart attack.
Conclusion
It is possible to prevent many diseases of the heart. Many lifestyle changes have been shown to be beneficial. Eating a healthy, balanced diet, combined with regular exercise, is the best way of reducing the risk of diseases of the heart for many individuals.
Ask Your Dr is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge MB BS DGO MRCOG is an obstetrician/Gynaecologist and Family Doctor with over thirty-eight years in clinical practice. Dr Brett Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 497 5828).
