February 09, 2010

Dietary Choices Can Pave the Road to a Healthy Heart

By Amanda Louwagie, Avera Sacred Heart Hospital Dietetic Intern

The heart is the core organ that is responsible for life. Diseases of the cardiovascular system are the leading cause of death in the United States. Therefore, one of the most important things to do to maintain a healthy body is to choose foods that will nourish and keep your heart and cardiovascular system healthy. The road to a healthy heart starts by making a few simple changes in one's diet. Simple heart-healthy choices in fiber, fats and sodium lead to a healthier heart.

Fat

Fat is an important factor in a healthy diet.  Choosing monounsaturated fats in adequate amounts is key. Monounsaturated fats are beneficial in a heart-healthy diet because they help lower the bad cholesterol (LDL) and raise good cholesterol (HDL).

Canola oil, olive oil and nuts are good sources of monounsaturated fats. Polyunsaturated fats are also preferred over saturated fats because they lower bad cholesterol (LDL) but they can also lower the good cholesterol (HDL). Saturated fats are considered to be the bad fat because they can clog your arteries.  It is wise to limit foods high in saturated fats. Foods that contain saturated fats include meat fat, butter, high-fat dairy, and coconut or palm oil.

Omega-3 fatty acids may reduce the risk for heart disease. Alpha lanoline acid, EPA and DHA are three different types of omega-3 fatty acids. Consuming two tablespoons a day of flax seed meal and fish twice a week will provide the recommended amount of omega-3 fatty acids.

Fiber

Eating 20-35 grams of fiber per day will help lower cholesterol levels and help maintain blood sugar levels. Fiber is not digested and will help with weight management. Eating three servings of vegetables, three servings of fruit and three servings of whole grains should provide the recommended amount of fiber in one's diet. Research has shown that soluble fiber correlates with lowering bad cholesterol levels.

Sodium

A diet high in sodium can make the heart pump harder than it should. Sodium causes fluid buildup. The heart has to work harder in order to pump the extra fluid. In order to decrease the amount of sodium, one should limit the intake of salt, soup, pickles and processed foods. Only 2,300 mg of sodium are recommended per day.

Consuming a heart healthy diet has a great impact on the disease process. It takes more than one dietary component to have an impact on a healthy heart. By concentrating on a heart healthy diet along with lifestyle changes of daily exercise and stress reduction, one will be on their way to healthy heart.