Nutrition and Heart Disease
Heart Disease is the leading cause of death for all genders and most racial/ethnic groups in America. Diets high in processed food, unhealthy fats, and sugars increase the risk of developing heart disease and other diseases associated with bad heart health such as diabetes and obesity. Eating healthy diets is important for maintaining not only heart health but regular health as well.
How diet affects heart health
Diets high in sugar, calories, and salt can lead to high blood pressure which damages vessels and narrows arteries putting strain on your heart. Diets high in “LDL” also known as bad cholesterol and saturated and trans fat, which are usually found in ultra-processed food, can lead to atherosclerosis which causes a buildup of plaque in the artery walls. Eating calorie-dense nutritionless junk food leads to weight gain and thus heart issues like high blood pressure, and high blood lipid levels which all increase cardiovascular disease risk
Heart Healthy Diets and Methods
When it comes to eating heart-healthy diets, there is a wide variety of foods you can eat. Eating fruits, veggies, seafood, whole grains, and other healthy fats will all prevent cardiovascular disease risk as they will help you cut back portion sizes, decrease LDL levels, and decrease blood sugar levels. For example, choosing to eat more food containing omega-3 fatty acids such as fish will decrease bad cholesterol levels and increase good cholesterol levels, decreasing overall heart disease risk. This might seem daunting at first, but making small substitutes in your daily diet is the best way to start. Instead of drinking Whole Milk, switch it out for the 2% version, or instead of using butter, try using olive oil. Small substitutions like that can lead to greater substitutions over time, thus better benefits.
There are, however, some foods that you have to avoid or limit. Avoid eating too much sodium, saturated/trans fats, and refined grains. Too much sodium can cause increases in blood pressure, which can lead to hypertension. To limit sodium consumption, try eating less restaurant or canned food. Swap that out for fresh home-cooked meals. Condiments contain large amounts of salt, so be cautious when using them. Try to incorporate more herbs and spices into your meals instead of flavoring them with table salt. Saturated and trans fats cause plaque to form in your arterial walls as I mentioned previously, so they need to be limited as much as possible. To do this, try using less butter, trimming fat off meat, even eating less red meat in general, or using low-fat substitutions of various food items. Be wary about eating processed food like cake or cookies as well since the frosting usually contains high levels of fat and sugar. Avoid eating food with refined grains as they can upset blood sugar and mess with heart health. For example, substitute white bread with whole-grain bread. Incorporate whole-grain pasta, oatmeal, and others into your daily diet.
Overall, eating highly processed, refined, and fatty foods can lead to cardiovascular diseases later in life. Making small, gradual substitutions with more heart-healthy food like high-fiber plants, low-fat meat, and healthy oils into your diet can benefit you in the long run and will drastically improve your heart health. Whether you are living with heart disease or trying to decrease your risk of developing it, making small dietary changes, cutting back portion sizes, eating more fresh homecooked meals, or even just being more aware of what you eat will have a profound effect on your health.
References
https://www.nhlbi.nih.gov/health/blood-cholesterol
https://www.fda.gov/consumers/consumer-updates/eating-too-much-salt-ways-cut-backgradually
https://www.healthline.com/nutrition/a-heart-healthy-diet-food-lists-diet-tips-and-more#bottom-line
https://www.cdc.gov/heartdisease/facts.htm