Cardiovascular disease is the leading cause of illness and death in this country with obesity being a contributing factor. The incidence of obesity is at alarming proportions in the US: almost 1/3 of the population is overweight and an additional 1/3 is considered obese. Obesity can lead to high blood pressure, diabetes, sleep apnea and abnormalities in cholesterol or lipid levels, all of which contribute to the development of plaque and inflammation in your arteries.
The importance of healthy dietary habits cannot be overemphasized. Over the years, much clinical debate over the virtues of different types of diets has taken place. Diets low in carbohydrates claimed success in weight reduction over the other types including diets high in fats and diets high in proteins. Ultimately, it became evident that it was not the type or composition of the diet that was important, rather, the caloric intake (portion) that was critical to weight loss. A heart healthy diet should include all the necessary nutrients needed by the body. Of the total energy, less than 7% should be in the form of fat. Total cholesterol should be less than 300 mg per day and less than 1% should be trans fat (cookies, pastries, French fries, etc.).
Carbohydrates are important as the immediate source of energy for the body cells (contrary to the common belief that they are bad for you!). However, an important concept in selecting the right carbohydrate is the “glycemic index,” that is, how quickly the carbohydrates are absorbed as glucose, thus affecting the insulin level in your body. Carbohydrates with a lower glycemic index should be selected, preferably whole grains (whole flour, oats) rather than refined white bread, white rice, pasta etc. An adequate amount of protein is also extremely important for tissue repair and build up. However, it is important to avoid excessive amounts of red meat and rather select white meat (poultry) or vegetable sources such as lentils.
It is crucial to eat oily fish at least a couple of times a week (such as tuna, salmon, and cod). Fish is a great source of omega 3 fatty acids. According to studies, eating fish can help decrease heart disease, arrhythmias and sudden cardiac death. It is highly recommended to eat foods that are high in fiber because not only does it help in regularity but also reduces LDL (bad) cholesterol by promoting excretion. It is recommended that one should take 4-5 servings or more of fruits and vegetables every day. Fruits are important source of fiber as well as vitamins and minerals (micronutrients). Additionally, nuts such as walnuts and almonds are good sources of protein as well as micronutrients.
A healthy lifestyle is equally important to maintain heart health. It is recommended that 30 minutes of moderately intense physical activity such as brisk walking most days of the week should be included in your schedule. However, if weight loss is desired, then, you should increase the duration of exercise to at least 60 minutes. This can be done at different intervals. Physical activity has tremendous benefits unparalleled by any other measures in primary as well as secondary prevention of heart disease.
Alongside the “do’s” for heart health, one should not forget the “don’ts” and they include, but are not limited to, smoking tobacco, drinking alcohol excessively, drinking sweetened soda and physical inactivity/sedentary life style. Tobacco is injurious to health in many ways including the development of atherosclerosis, inflammation in coronary arteries, and increasing the stickiness of blood platelets. It also has other injurious effects like the development of chronic lung diseases, lung cancer and ulcerations in the stomach. Moderation in alcohol intake helps protect the heart but excessive intake causes damage to the heart as well as brain, liver and other major parts of the body.
In summary, by following dietary discretion and adopting a healthy life style, you can maintain a healthy cardiovascular system. Go ahead - do the right thing… it might just save your life!
For more information, call Pervez Alvi, M.D., F.A.C.C. at Hannibal Regional Medical Group's Cardiovascular Institute at 573-629-3300.