Heart disease and diet
Diet - heart disease; CAD - diet; Coronary artery disease - diet; Coronary heart disease - diet
A healthy diet is an important factor in reducing your risk for heart disease.
For a healthy diet, replace unhealthy and fattening foods with healthier alternatives, such as fresh fruits and vegetables.
Fish is a great alternative to red meat. Fish is a healthy, lean protein and contains a type of fat called omega three fatty acids, which may help protect the heart.
Obesity increases a person's risk of illness and death due to diabetes, stroke, heart disease, hypertension, high cholesterol, and kidney and gallbladder disease. Obesity may increase the risk for some types of cancer. It is also a risk factor for the development of osteoarthritis and sleep apnea.
A healthy diet includes adding vegetables and fruit every day. Vegetables like broccoli, green beans, leafy greens, zucchini, cauliflower, cabbage, carrots, and tomatoes are low in calories and high in fiber, vitamins, and minerals. Many studies have shown that eating plenty of vegetables is extremely healthy. Try to eat about 3 to 5 servings every day. Fruit is also a good source of fiber, vitamins, and minerals. You should try to eat about 2 to 3 servings of fruit each day.
Americans are no strangers to fast food. We gobble down burgers, deep-fried foods, and sugary drinks at an alarming pace. Especially on a busy workday. Can you eat healthy when you grab a fast food meal and head back to the office? You can if you plan ahead and make the right choices. Hi, I'm Page Love, registered dietician. Today, we're here to talk about fast food choices that you may be making in your office place during a busy workday and how to make healthier choices. This is America's favorite past-time, a meal from a burger joint. The most common choice is a loaded, double-patty burger with cheese and mayo, and a large fries, totaling 1500 calories and 70 grams of fat. Instead, I propose a few lower fat alternatives. You can still go to the burger joint, but consider ordering a single patty, flame broiled burger where the fat can drip away from the burger and not remain with the meat. Load up on with all kinds of veggie toppings; tomato, lettuce, onion, pickles. Consider ketchup and mustard instead of mayo to lower the fat. So, we've lowered the fat and calorie content to 350 calories and 15 grams of fat, a quarter of the fat and calories of this previous fast food meal. Here are some other helpful hints when you're trying to enjoy your fast food meal. Try taking it outside of your office setting, maybe outside at a park, at a park bench like we have out here today. Take your time to enjoy your meal. Allow at least thirty minutes to eat your meal. You may want to bring a newspaper along to read a little bit in between bites. Unfortunately, the average American can scarf down a 2000 calorie fast food meal while they are sitting at their desk and an hour later not even realize that they've eaten. So, take some steps to slow it down and eat in a relaxed fashion. As you're eating your sandwich, put it down in between bites. Try to sip a nutritious beverage in between bites. This will help you notice your fullness, slow down, and enjoy your meal. If you're with a co-worker, try to talk to them in between your bites, and this will additionally help you slow down and enjoy the relaxing environment. All these things will help you to eat a healthy, nutritious, low fat fast food meal, enjoyed in a relaxed fashion. Bon appétit!
Function
A healthy diet and lifestyle can reduce your risk for:
- Heart disease, heart attack, and stroke
- Conditions that lead to heart disease, including high blood cholesterol, high blood pressure, and obesity
- Other chronic health problems, including type 2 diabetes, osteoporosis, and some forms of cancer
This article makes recommendations that can help prevent heart disease and other conditions that can affect the health of your heart. People who currently have a heart condition such as heart failure or other health problems such as diabetes, should talk with their health care provider about what type of diet is best. You may need to make certain changes to your diet that are not included in these recommendations.
Recommendations
FRUITS AND VEGETABLES
Fruits and vegetables are part of a heart-healthy diet. They are good sources of fiber, vitamins, and minerals. Most are low in fat, calories, sodium, and cholesterol.
Eat 5 or more servings of fruits and vegetables per day.
Get more fiber by eating whole fruits instead of drinking juice.
GRAINS
Choose whole-grain foods (such as whole-wheat bread, cereal, crackers, and pasta or brown rice) for at least half of your daily grain intake. Grain products provide fiber, vitamins, minerals, and complex carbohydrates. Eating too many grains, especially refined grain foods (such as white bread, pasta, and baked goods) can cause weight gain.
Limit high-fat baked goods such as butter rolls, cheese crackers, and croissants, and cream sauces for pasta. Avoid packaged snacks that contain partially hydrogenated oils or trans fats.
EATING HEALTHY PROTEIN
Meat, poultry, seafood, dried peas, lentils, nuts, and eggs are good sources of protein, B vitamins, iron, and other vitamins and minerals.
You should:
- Eat at least 2 servings of low-mercury fish per week.
- Cook by baking, broiling, roasting, steaming, boiling, or microwaving instead of deep frying.
- For the main entree, use less meat or have meatless meals a few times a week. Get protein from plant-based protein foods instead.
Milk and other dairy products are good sources of protein, calcium, the B vitamins niacin and riboflavin, and vitamins A and D.
FATS, OILS, AND CHOLESTEROL
Some types of fat are healthier than others. A diet high in saturated and trans fats causes cholesterol to build up in your arteries (blood vessels). This puts you at risk for heart attack, stroke, and other major health problems. Avoid or limit foods that are high in these fats. Polyunsaturated and monounsaturated fats that come from vegetable sources have many health benefits.
You should avoid or limit foods that are high in saturated fats. Here are some examples:
- Foods with a lot of saturated fats include animal products such as butter, cheese, whole milk, ice cream, sour cream, lard, and fatty meats such as bacon.
- Some vegetable oils (coconut, palm, and palm kernel oils) also contain saturated fats. These fats are solid at room temperature.
- Limit trans fats as much as possible by avoiding hydrogenated or partially-hydrogenated fats. These are often found in packaged snacks and solid margarine.
Think about the following when choosing a margarine:
- Choose soft margarine (tub or liquid) over harder stick forms.
- Choose margarines with liquid vegetable oil as the first ingredient. Even better, choose "light" margarines that list water as the first ingredient. These are even lower in saturated fat.
- Read the package label to choose a margarine that does not have trans fats.
Trans fatty acids are unhealthy fats that form when vegetable oil undergoes hydrogenation.
- Trans fats can raise LDL (bad) cholesterol level in your blood. They can also lower your HDL (good) cholesterol level.
- To avoid trans fats, limit fried foods, commercial baked goods (donuts, cookies, and crackers), and hard margarines.
OTHER TIPS TO KEEP YOUR HEART HEALTHY
You may find it helpful to talk to a dietitian about your eating choices. The American Heart Association is a good source of information on diet and heart disease. Balance the number of calories you eat with the number you use each day to maintain a healthy body weight. You can ask your doctor or dietitian to help you figure out a good number of calories for you.
Limit your intake of foods high in calories or low in nutrition, including foods like soft drinks and candy that contain a lot of sugar.
The American Heart Association recommends that sodium intake be no more than 2,300 milligrams (about 1 teaspoon, or 5 g of salt) a day with an ideal limit of no more than 1,500 mg per day for most adults. Cut down on sodium by reducing the amount of salt you add to food when eating and cooking. Also limit packaged foods that have salt added to them, such as canned soups and vegetables, cured meats, and some frozen meals. Always check the nutrition label for the sodium content per serving and be sure to pay attention to the number of servings per container. Season foods with lemon juice, fresh herbs or spices instead.
Foods with more than 300 mg of sodium per serving may not fit into a reduced sodium diet.
Exercise regularly. For example, walk for at least 30 minutes a day, in blocks of 10 minutes or longer. Try to move at least 30 minutes during at least 5 days of the week.
Limit the amount of alcohol you drink. Women should have no more than 1 alcoholic drink per day. Men should not have more than 2 alcoholic drinks each day. One drink is defined as 12 ounces [355 milliliters (mL)] of beer, 5 ounces (148 mL) of wine, or a 1 1/2-ounce (44 mL) shot of liquor.
References
Arnett DK, Blumenthal RS, Albert MA, Buroker AB, et al. 2019 ACC/AHA guideline on the primary prevention of cardiovascular disease: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Circulation. 2019;140(11):e596-e646. PMID: 30879355
Centers for Disease Control and Prevention website. Heart disease: prevent heart disease.
Hensrud DD. Diet and nutrition. In: Goldman L, Cooney KA, eds. Goldman-Cecil Medicine. 27th ed. Philadelphia, PA: Elsevier; 2024:chap 13.
Mozaffarian D. Nutrition and cardiovascular and metabolic disease. In: Libby P, Bonow RO, Mann DL, Tomaselli GF, Bhatt DL, Solomon SD, eds. Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 12th ed. Philadelphia, PA: Elsevier; 2022:chap 29.
US Food and Drug Administration. The new and improved nutrition facts label - key changes.
Version Info
Last reviewed on: 7/30/2022
Reviewed by: Stefania Manetti, RD/N, CDCES, RYT200, My Vita Sana LLC - Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Internal review and update on 07/23/2023 by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
