Heart disease is the leading cause of death for both men and women in the US. And for those who suffer from heart disease, it is expensive. According to the Centers for Disease Control and Prevention, in 2009 the cost of heart disease in America is estimated to be $304.6 billion dollars. Yet, for the majority of people, heart disease is preventable through living a healthy lifestyle. For those who are at high risk of developing heart disease through their age, race or family history, heart disease can be managed through healthy living. In this series of articles we are exploring five lifestyle changes that can prevent the risk of heart disease. Quitting smoking and adding exercise are the first two. In this article we will look at eating a healthy diet.
Eating a Heart-Healthy Diet
Eating a heart-healthy diet does not mean being deprived of foods you love. It just means making healthier choices and watching out for a few items that are bad for the heart. This means limiting foods that are high in fat, cholesterol and salt and adding more foods like fruits, vegetables, lean meats, whole grains and low-fat dairy products.
Watching the fats in food is very important to heart health. Some fats are good in small quantities while others should be avoided altogether. Saturated and trans fats should be avoided completely as they raise blood cholesterol levels and increase the risk of coronary artery disease. Avoid fatty red meats, whole milk, real butter, cheese and palm or coconut oils. Trans fat is especially important to avoid and can be found in many fried fast foods, packaged snack foods, crackers, bakery products and margarine. Read labels carefully to avoid both saturated and trans fat.
Omega-3 fatty acids are a good fat that is actually healthy for the heart. Found in salmon, tuna, mackerel, walnuts, almonds, flaxseed oil and soybean oil as well as many other foods, omega-3 fatty acids help to lower blood pressure and decrease the risk of heart attack.
Add more fruits and vegetables to the diet to decrease the risk of heart disease and cancer. Set a goal of eating between 5 to 10 servings each day. Fruits and vegetables are full of fiber, antioxidants, vitamins and minerals that help lower bad cholesterol, raise good cholesterol, lower blood pressure and keep arteries free of plaque build-up.
Limit Alcohol Consumption
According to the American Heart Association, it is best to avoid alcohol or at least limit it to two drinks per day for men and one drink per day for women. Alcohol is high in calories and sugar and can raise triglyceride levels, raise blood pressure and contribute to obesity and diabetes. While past research has claimed that red wine is good for the heart because of flavonoids and antioxidants, the truth is that people can benefit more from eating foods such as grapes, blueberries, cranberries and other fruits that are also high in these components.
Eating a healthy diet is also a good way to control weight, another factor in maintaining a healthy heart. Choosing healthy foods over unhealthy foods is a simple way to reduce the risk of heart diseases.
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