OPTIMIZE YOUR HEALTH
Living a Heart Healthy Lifestyle

Eat Right for a Healthy Heart
By Sharon Hardy, RD, CDE

The link between diet and heart disease is indisputable. Research consistently shows a connection between a diet high in fiber, phyto-nutrients and the right type of fats to heart health. Diet related cardiovascular disease risk factors include obesity, waist circumference, hypertension, dyslipidemia, and blood glucose regulation. This examination will briefly highlight a few of the important components of a heart healthy diet. One thing is clear; it is the whole diet that is important, not one specific food, nutrient or supplement. Let’s take a look at a selection of elements of diet that will help you lower chances of developing heart disease.

Lipids: Limiting your intake of foods high in saturated fat, trans fat and cholesterol can help you achieve a desirable cholesterol level. Foods high in these fats and cholesterol include full-fat dairy products, egg yolks, fatty meats, tropical oils, and hydrogenated vegetable oils. The key to a balanced diet is to replace saturated fats with foods that are rich in monounsaturated fats and polyunsaturated fats containing omega-3 fatty acids. Ideally, the majority of fats in a heart healthy diet should come from plant sources and fatty fish such as olive oil and salmon.

Carbohydrates: Eating carbohydrate foods that contain soluble fiber can help you lower your cholesterol. Foods that are high in soluble fiber include beans, oats, lentils, apples, pears and most vegetables. On the other hand, a diet sugars (especially fructose and sucrose) have been found to cause high triglycerides and insulin insensitivity.

Vitamins: Vitamins such as C, E and folate are associated with reduced cardiovascular risk. The American Heart Association recommends that healthy people get adequate nutrients by eating a variety of foods in moderation, rather than by taking supplements with the exception of omega-3 supplements.

Other Dietary Factors: Phytonutrients, such as carotenoids, polyphenols, flavinoids and phytosterols have been implicated in reduced cardiovascular disease. These beneficial nutrients often act as antioxidants but may also function through effects on platelet aggregation. Many phytonutrients are plant pigments, so try to include vegetables that are deep and varied in color to increase antioxidant activity.

—February 2007

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