Diet and Heart Disease

The relationship between diet and heart disease has been the focus of much debate and scientific research for over a century. Many foods and diet ‘fads’ have fallen in and out of favour almost in keeping with the change of fashion! With each new headline, food manufacturers have responded with new products, from fat-free egg substitutes, omega-3 enriched eggs, cholesterol-free margarine to calcium-fortified spreads. If you find yourself a bit confused about what to eat as you read the headlines, you are not alone!

There are ‘self inflicted’ risk factors for developing heart disease, which can lead to a heart attack or stroke. Some of these risk factors, such as high cholesterol, high blood pressure (hypertension), obesity (usually defined as a body mass index (BMI) greater than 30) and diabetes, can significantly be influenced by the foods we eat and our lifestyle. This is especially important since, according to the British Heart Foundation, cardiovascular disease is the leading cause of death in the UK.

Researchers now know more about the controllable risk factors for coronary artery disease (CAD) than many other diseases. To reduce the risk of cardiovascular disease, the following is highly recommended:

  • A heart-healthy eating pattern that includes a variety of fruits, vegetables, grains, low-fat or non-fat dairy products, fish, poultry and lean meats.
  • Achieving and maintaining a healthy body weight by balancing energy intake (calories eaten) with energy needs.
  • Participating in regular physical exercise for 30 to 60 minutes on most if not all days.
  • Achieving and maintaining a desirable level of cholesterol by limiting foods high in saturated and trans fats and substituting healthier fats from vegetables, fish and nuts.
  • Achieving and maintaining normal blood pressure levels by limiting salt and alcohol intake, maintaining a healthy body weight and eating a heart-healthy diet.

In summary, therefore, a heart-healthy eating plan includes a wide variety of foods high in complex carbohydrates, fibre and vitamins and minerals. It is also low in fat, cholesterol and salt. This heart-healthy, balanced diet can be used to help reduce the risk of cardiovascular disease and related conditions such as obesity, high blood pressure and hardening/narrowing of the arteries. Your heart is precious – take care of it and it will take care of you!