An unhealthy diet can increase blood cholesterol levels. This causes fatty deposits, or plaques, to build up in the blood vessels, restricting blood flow to the heart and increasing the risk of heart disease. For a healthy heart, it is important to eat the right foods. Fruits and vegetables, omega-3 fatty acids, soluble fibre, B vitamins, and unsaturated fat (instead of saturated) help to protect the heart and blood vessels from damage.
Fresh Fruit and Vegetables Contain Antioxidants
It is important to eat plenty of fresh vegetables and fruit of a variety of colours every day. These contain the antioxidant vitamins A, C and E, which protect the blood vessels and heart. Antioxidants help to get rid of free radicals in the blood. These are unstable molecules which cause damage to the body's cells and can lead to narrowing of the artery walls.
Try to include fresh vegetables and fruits in every meal, and keep them ready-prepared in the fridge to snack on instead of unhealthier snacks such as crisps and biscuits. Some examples of vegetables and fruits high in antioxidants include carrots, broccoli, sweet potato, tomatoes, squash, blueberries, oranges, cantaloupe melon and papaya.
Eat Unsaturated Fats for a Healthy Heart
Saturated fats and trans fats (found in butter, lard, cream, hydrogenated margarine, pies, cakes, biscuits and other processed foods), clog the arteries and increase the risk of heart disease. Replace these fats with polyunsaturated and monounsaturated fats which are far healthier and can help lower blood cholesterol.
Unsaturated fats are found in oils such as olive oil, sunflower oil, safflower oil and canola oil, as well as in nuts such as almonds and walnuts. Avoid margarine that contains the word "hydrogenated" in its list of ingredients; this means it contains trans fats. Margarines and spreads are available which actively lower cholesterol.
Omega-3 Fatty Acids Protect Against Heart Disease
Omega-3 fatty acids increase the amount of "good" HDL cholesterol (high-density lipoprotein) in the blood, which in turn helps to reduce levels of "bad" LDL cholesterol (low-density lipoprotein). This helps prevent deposits of fat building up in the arteries and reduces the risk of heart disease. Omega-3 fatty acids also help to lower blood triglyceride (a type of fat) levels and reduce the risk of blood clots.
Good sources of omega-3 fatty acids include oily fish such as salmon, tuna, sardines, herring and mackerel. Try to eat two to three portions of oily fish each week for a healthy heart. Omega-3 fats are also found in kidney beans, black beans, soybeans, flaxseed, oatmeal, and nuts such as walnuts and almonds.
Foods Containing B Vitamins Reduce the Risk of Blood Clots
Try to include foods containing B vitamins on a daily basis. Vitamins B6, B12 and folic acid (folate in its natural form) may help to lower levels of homocysteine, which is an amino acid in the blood. Too much homocysteine is thought to contribute to heart disease by damaging the artery walls and increasing the risk of blood clots. Niacin (vitamin B3) helps to increase levels of good cholesterol in the blood.
Here are some good sources of the B vitamins for a healthy heart:
- Vitamin B6, which is found in chicken, pork, beef, trout, potatoes, spinach, avocados, bananas, sunflower seeds and fortified breakfast cereals
- Vitamin B12, which is found in trout, salmon, haddock, tuna, beef, liver, milk and fortified breakfast cereals
- Folic acid, which is found in liver, kidney, eggs, black beans, kidney beans, dark green leafy vegetables, asparagus, peas, avocados, oranges, bananas, peanuts and fortified breakfast cereals
- Niacin, which is found in tuna, black beans, kidney beans, tofu, soy milk, brown rice and oatmeal
Soluble Fibre Lowers Bad Cholesterol
Like insoluble fibre, soluble fibre is not digested and is removed from the body. However, soluble fibre binds with fatty acids and prevents them from entering the bloodstream, whereas insoluble fibre does not. This has the effect of reducing levels of "bad" LDL cholesterol.
Good sources of soluble fibre include psyllium husk, oatmeal, barley, kidney beans, black beans, pinto beans, chick peas, black eyed peas, Brussels sprouts, carrots, broccoli, citrus fruit, pears, prunes, bananas and apples. By eating a healthy balanced diet consisting of plenty of different fruits and vegetables and whole grains, it should be very easy to meet the dietary requirements for both insoluble and soluble fibre.
A healthy diet has a vital role to play in protecting the health of the heart and cardiovascular system. Regular consumption of the above mentioned foods may even help to improve the heart health of people who already have heart disease. For more information about the causes of coronary heart disease, read The Risk Factors for Coronary Heart Disease. Readers may also be interested in Quick and Easy Healthy Snacks for Eating in Between Meals.
Sources:
Mayo Clinic. "Heart-healthy Diet: 8 Steps to Prevent Heart Disease" (Accessed 12th June 2010).
Various. "Circulatory Ailments." Food and Juice for Health. London: Hamlyn, 2002. 11. Print.
WebMD. "25 Top Heart-Healthy Foods" (Accessed June 12th 2010).
Sharon Kirby - Sharon is a freelance health writer and contributes to various print and online publications. Writing credits include Nursing Times, Good ...
