Heart Disease - Reduce your Risk Factors

Eating for a Healthy Heart

How to Reduce your Risk Factors for Heart Disease with Dietary Changes
First, the bad news: Maybe you just came from the doctor’s office. Your cholesterol is a too high, your blood pressure is up, you weigh 30 pounds more than your should and you don’t remember the last time you exercised. Your doctor told you that if you don’t do something soon, you are at risk for suffering a heart attack. Don’t feel like you are alone. According to the Center for Disease Control, heart disease is the leading cause of death in the United States. Heart disease rates are growing around the rest of the world, too.

Here is the good news: You can make lifestyle choices that will help to restore your good health and reduce those heart attack risks. If you smoke, you can get help to quit. If you need exercise, you can find many ways to add activity to your daily routine. If your diet is not so good, you can change that too.

Your Heart and the Foods You Eat
These things we know. A diet high in saturated fats, especially from red meat, will raise your cholesterol and that is a risk factor for heart disease. Obese people are more likely to have heart disease. A diet with too much sodium may elevate your blood pressure, and there is also a connection with inflammation and heart disease.

We also know this. Making healthy dietary choices may help to improve your health and reduce your risk factors for heart disease and other chronic diseases. Here’s what you need to do:

Eat Fish
Salmon, herring, and sardines are all great sources of Omega 3 essential fatty acids. Other fish are good too. Omega 3 essential fatty acids may help to reduce inflammation and will help you get your cholesterol down to a healthy level.

Choose Healthy Oils and Fats - There are different types of fats you need to learn about.

Saturated fats increase your risk of heart disease and are found in meat, butter, and coconut oil. Saturated fats should be avoided until your cholesterol levels are down and you are at a healthy weight. Even the most stubborn red-meat eater can enjoy legumes, nuts, and seafood for their main protein sources.

Monounsaturated fats like olive oil will help to protect your heart. Olive oil is a great choice for cooking, or for use as a dressing or dipping sauce.

Poly unsaturated fats come in two types, called Omega 3 essential fatty acids, and Omega 6 essential fatty acids. Omega 6 essential fatty acids are found in corn and other vegetable oils. These essential fatty acids are important, but we tend to get too many of them and not enough of the Omega 3s. Fish are the best source for Omega 3 essential fatty acids, but obviously fish oil wouldn’t be such a good tasting choice for cooking or for making dressings. Walnuts, flax seed, and canola oil are all good sources of Omega 3 essential fatty acids. They all make better choices than corn oil, sunflower oil, and safflower oil, which all contain mostly Omega 6 essential fatty acids. Canola oil is the best choice for sautéing, so use flax oil and walnut oil for salad dressings, or just eat the nuts and seeds.

Get Plenty of Fiber
Water-soluble fiber like the fiber found in oats and oatmeal will help to control your cholesterol. Fiber found in whole grain products will help to control sugar absorption, will help to keep you feeling full, and will keep your digestive system healthy.

Add Soy
Soy is a great addition to a heart healthy diet. You can add soy milk, tofu, soy-beans, or use soy flour in recipes.

How to Reduce your Risk Factors for Heart Disease with Dietary Changes

Choose Healthy Carbohydrates
Stay away from sugary foods like candy, cookies, cakes, and pastries. A high sugar diet will increase your triglycerides and won’t help your heart disease risk at all. Healthy carbohydrates include whole grain breads, whole grain pastas, brown rice, and lots of colorful fresh fruits and vegetables. Fruits and vegetables should become the main part of your diet. Not only are fruits and vegetables sources of good carbohydrates, they also contain lots of vitamins, minerals, and other phytochemicals that can help improve your health.

Choose Healthy Proteins
Diets with healthy proteins are a great way to keep your heart healthy. Choose lean meats, fish, and plant proteins like legumes, nuts, and seeds. These plant protein sources are also great sources for healthy carbohdrates and fats.

While red meats are a great source of iron and minerals, they are also a source of unhealthy saturated fats. When you eat red meats, choose low fat cuts and remember that one serving is only about 2 to 3 ounces. Eat fish at least 3 times per week and eat plant proteins every day.

Use Healthy Cooking Methods
Sautéing and stir-frying with a little olive oil or canola oil are great methods, but don’t dip your foods in batter and fry them anymore. Remove the skin from chicken or turkey and bake in the oven covered in foil. Bake fish instead of frying. Steam your vegetables to maintain the most nutrients. No more cream sauces or lots of butter either. Try squeezing lemon juice on your vegetables, or use your favorite seasonings.

Cut Back on the Sodium
Use herbs and spices instead of salt. When you are grocery shopping, be sure to read Nutrition Facts labels very carefully. A lot of canned foods contain huge amounts of sodium.

Choose Healthy Portion Sizes
That bagel you see in the coffee shop might be about the same size as 5 slices of bread. Read Balancing Proteins, Fats, and Carbohydrates to get a better idea of healthy portion sizes.

As you make these dietary changes remember that it takes time for these changes to become habits. Not sure how many calories you need or how many servings of different food groups? Use my Nutrition and Calorie Guides to help you. Keep working at these dietary changes and you will be rewarded with good health and a healthy heart.