Eating heart healthy foods can play a significant role in preventing heart disease. Good heart nutrition is about following a heart healthy diet to lower your risk of heart disease.
Heart Disease Information
There are a number of factors that contribute to cardiovascular disease, with LDL cholesterol, triglycerides and homocysteine at the top of the list. However, recent research has identified inflammation as being the key culprit. The good news is that healthy food choices can reduce cholesterol and inflammation and reverse heart disease. Healthy Heart Facts
Dr Richard M. Fleming, a cardiologist has identified essential risk factors in the inflammatory reaction for heart disease, in his book "The Heart Healthy Program". In his program, these factors are restored to healthy ranges through a combination of a heart healthy diet which includes heart healthy food choices, exercise and supplementation. - Cholesterol - LDL or "bad cholesterol" causes heart disease. HDL is "good cholesterol", and protects you from heart disease. LDL is the first trigger for the immune reaction that can lead to heart attack or stroke, so it is necessary to keep LDL within normal levels. An ideal total cholesterol level is 150mg/dL. The way to achieve this is to cut down on saturated fats in your diet such as red meat, dairy products, eggs, and coconut and palm oils. Smoking also elevates LDL levels and create plaques that clog up the arteries.
- Triglycerides - These are fat globules in your blood that become elevated with excess consumption of saturated fats, processed foods and sugars. People who are over weight often have high triglyceride levels, and are at a higher risk of developing type 2 diabetes, which adds to the risk of heart disease. Healthy heart foods that lower LDL and Triglycerides are high fiber foods such as whole grains (e.g. brown rice, oats, barley, whole meal bread). Foods that are high in antioxidants also promote a healthy heart. Examples of heart healthy foods are vegetables and fruits and green tea. Supplements such as Vitamin C and Vitamin E are also recommended.
- Excess Weight - The same foods that cause inflammation (saturated fat, processed and sugary foods, etc) also cause weight gain. In order to keep heart healthy, you have to maintain an optimal weight.
- Homocysteine - This is an amino acid that becomes elevated in the blood stream with the excess consumption of animal products such as red meat, and kicks off an inflammatory reaction that can lead to blood clots and heart attacks. Supplementation with Vitamins B6 and B12, and folic acid can reduce homocysteine levels in the blood.
- Antioxidants - The breakdown of cells by oxidation during the normal ageing process releases free radicals and contributes to inflammation and many other illnesses. Antioxidants act as "free radical scavengers" and counteract this process, reducing the risk of disease. Plant foods are a good source of antioxidants, such as fruit and vegetables, grains, beans, healthy spices and green tea. Supplements such as grapeseed extract are powerful antioxidants, as well as vitamins A, C and E, selenium and carotenoids such as beta-carotene.
- Exercise - Moderate exercise reduces the levels of pro-inflammatory substances in the body, reduces weight, boosts the immune system, promotes circulation and stengthens the heart. As such, it is important to include some exercise at least in your daily schedule, after consulting your doctor on what level of exercise is safe for you.
- Fibrinogen - This is a protein that promotes blood clotting. A diet that is high in fat and animal proteins elevates fibrinogen levels.
- Growth Factors - These are substances that promote cellular growth, bit can also trigger inflammation if elevated in the bloodstream. Foods such as red meat, dairy products, poultry and eggs increase growth factor levels. A diet based on plant foods lowers growth factors.
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