How To Help Prevent a Heart Attack with Food
Reduce the Risk of Cardiovascular Disease with the Proper Nutrition
Nov 24, 2008
Years of poor eating habits can contribute to poor heart health. Conversely, eating healthy, nutrition-rich, real food (not boxed or canned) can benefit the heart in numerous ways.
Fat and Cholesterol
According to the Mayo Clinic, limiting the amounts of saturated and trans fats in the diet is the most important step to take in reducing blood cholesterol levels and decreasing the risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaque in the arteries, called atherosclerosis, which may increase the risk of heart attack and stroke.
Moderation is essential when choosing fats. Olive and canola oils are the best to cook with. Making daily choices of lower fat products is also essential. Choose low fat dairy products (cheese, milk etc.), lean cuts of meat, and avoid high fat sauces on pasta, meat or veggies. Avoid the obviously fatty doughnuts, pastries, and fried foods.
Beneficial Fats
Not all fat is bad. Some types are quite beneficial to the body. Both Monounsaturated fat, found in avocados and peanut butter, and Polyunsaturated fats help lower low-density lipoprotein (LDL) cholesterol which will help reduce the chances of developing heart disease.
According to the American Heart Association, research on Omega-3 Fatty Acids has shown that they can
- Lower blood pressure (slightly)
- Decrease levels of triglycerides
- Decrease growth rates of atherosclerotic plaque
- Decrease risk of arrhythmias, which can lead to cardiac arrest
Best Foods for Heart Health
Unprocessed foods are the gold standard in keeping the body in peak condition to fight diseases of the heart and arteries. The obvious choices of fruits, veggies, and whole grains really are the best food options.
- Fresh or frozen vegetables that are lightly steamed or eaten raw. Those with the brightest colors contain the most antioxidants, including carotenoids and flavonoids that will help work with the body to fight many cancers and diseases. Avoid creamy sauces or frying.
- Fresh fruit, or canned in water. Go for a variety of colors and different fruits to get the biggest range of nutrients into the body.
- Whole grains. According to the Harvard School of Public Health, eating whole instead of refined grains substantially lowers total cholesterol, LDL cholesterol, triglycerides and insulin levels, which would all be expected to reduce the risk of cardiovascular disease. The less processed a grain is, the better it is for the body. Eating a grain in its whole form, such as brown rice or oats, is going to have more benefits than eating a finely ground grain in bread or crackers. More of the fiber and nutrients will still be contained in the whole grain.
Snacks and Treats
These foods and drinks may be fine in moderation and might even help prevent heart disease.
- Dark chocolate may reduce inflammation in the body which could contribute to heart disease.
- Red Wine and grape juice. The resveratrol may help with cholesterol levels and inhibiting any blood clot formation
Eating the right foods can make a huge difference in keeping the heart and body healthy. Making positive daily choices can make all the difference in avoiding a heart attack now, rather than recovering from one later.
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