Eating for a Healthy Heart
Did you know that a heart-healthy diet can
reduce the three major risk factors for heart attack—high
blood cholesterol, high blood pressure, and obesity? Eating
healthy foods that are low in saturated fat, total fat,
and cholesterol and high in antioxidants and fiber also
will reduce the risk for stroke.
The DASH Diet
Research has shown that a low-sodium diet can reduce systolic
blood pressure (pressure when the heart contracts, indicated
by the first, higher number in a blood-pressure reading)
by as much as 11.5 mm Hg. The DASH Diet ("Dietary Approaches
to Stop Hypertension") emphasizes fruits, vegetables,
and low-fat dairy foods and recommends limiting salt intake
to about 1,500 mg per day. For more information, see http://www.nhlbi.nih.gov/.
Antioxidants and Your Heart
Eating foods rich in antioxidants has also been found to
help protect the heart by preventing blood clots and by
improving blood cholesterol levels. Antioxidants neutralize
damaging free radicals, which oxidize other molecules and
damage cells. They also boost immune-system function to
keep diseases at bay. Foods rich in antioxidants include
citrus fruits, blueberries, broccoli, grape juice, green
tea, and orange juice, as well as such dark-green leafy
vegetables as cabbage, kale, arugula, beet greens, bok choy,
and collard greens.
Why Fiber Matters
Soluble fiber may lower blood cholesterol levels, and it’s
associated with a reduced risk for heart disease and stroke.
Good sources of soluble fiber include fresh fruits, oats,
legumes, and vegetables. Eating enough fiber also can help
you lose weight because it makes you feel full longer, so
you’re less likely to overeat.
The Mediterranean Diet
People living in the Mediterranean region (Italy and Greece,
for example) tend to have lower cholesterol levels and lower
rates of heart disease and cancer than Americans. This is
mainly because of their diet.
A Mediterranean diet emphasizes grains, fruits, vegetables,
nuts, and olive oil, compared with the typical American
diet that emphasizes fatty foods and red meat. The Mediterranean
diet is high in monosaturated fat and low in saturated fat,
a dietary component that women should reduce to prevent
heart disease.
People in the Mediterranean region also practice healthier
lifestyle choices than Americans. Most Mediterranean people
walk rather than drive, exercise daily, work outside, and
don’t watch a lot of television.
Cultural Considerations
Hispanic cooking and African-American cooking tend to include
more fat, cholesterol, salt, and sugar than foods from other
cultures. That’s partly why the heart-disease rate
is higher in African-American and Hispanic women.
Heart-Healthy Cooking Sites
The following sites offer tips on how to start eating well
to protect your heart, plus plenty of recipes and shopping
tips.
References
- “Eating
for a Healthy Heart,” U.S. Food and Drug Administration,
February 2000.
- “The
DASH Eating Plan,” NHLBI, May 2003.
- “Can
Vitamins Help with Heart Disease?” American
Academy of Family Physicians, September 1999.
- “Fiber
Facts: Soluble Fiber and Heart Disease,” American
Dietetic Association, 1999.
- “Mediterranean
Diet,” American Heart Association, 2002.
- “Heart-Healthy
Home Cooking, African-American Style,” NHLBI,
September 1997.
Source of Material: RockHill Communications, 14
Rock Hill Road Bala, Cynwyd, PA 19004, (610) 667-2040, http://www.RockHillCommunications.com
Writer: Christine Norris
Editors: Andrea King, Joanne Poeggel, Erin Murphy, Ron
Wozny
Clinical Reviewer: Patt Panzer, M.D. - RockHill Communications
Date Written: 3/1/01
Last Reviewed & Updated: 5/31/2003 |
