Heart Disease
Heart Health and Diet
Heart disease is the leading cause of death in America. One in three adults has some form of heart/cardiovascular disease. Many of these deaths and risk factors are preventable, and food choices have a big impact on your heart’s health, even if you have other risk factors.
Only a few risk factors, such as age, gender and family history, cannot be controlled. You can prevent and control many risk factors of heart disease, such as high blood cholesterol, high blood pressure, excess weight and obesity, with lifestyle changes and medications.
Lifestyle Changes
A healthy lifestyle–following a healthy diet, maintaining a healthy weight, regular physical activity, quitting smoking and managing stress—can lower your risk for heart disease and may prevent current heart disease from worsening.
A Heart-Healthy Diet
To lower your risk of heart disease, your diet should be:
- Low in saturated and trans fats. Saturated fats are found in some meats, dairy products, baked goods and deep-fried and processed
foods. Trans fats are found in some fried and unprocessed foods. Both types of fat raise your LDL, or “bad” cholesterol level.
- High in omega-3 fatty acids. Foods high in omega-3s include fish and olive oil.
- High in fiber, whole grains, fruits and vegetables. A diet rich in these elements helps lower LDL cholesterol as well as provides nutrients that may help protect against heart disease.Low in salt and sugar.
- A low-salt diet can help manage blood pressure, while a low-sugar diet can help prevent weight gain and control diabetes and pre-diabetes.
If you are at high risk for heart disease or already have heart disease, your first step should be to meet with a registered dietitian. Together with your health-care provider, your RD can help you lower your risk or improve your existing condition by developing a personalized eating and lifestyle plan.
