Eating a healthy diet can help to prevent hypertension (high blood pressure) and heart disease. The National Heart, Lung and Blood Institute (NHLBI) reports that heart disease was the number one killer of Americans in 2006. The NHLBI also reports that in 2006, 73.6 million Americans had hypertension. Eating a healthy diet can help to lower your risk of hypertension and heart disease.
Hypertension or Heart Disease?
Your best resource for your health is your doctor. Regular checkups can help you to be proactive about your health and prevent hypertension and heart disease.
Your doctor measures your blood pressure with a device called a sphygmomanometer. This device consists of a pressure cuff that your doctor wraps around your arm and then uses a bulb to add air to the cuff. As the air is released, your doctor listens for your heartbeat with his stethoscope placed over an artery in your arm under the cuff. Once he hears the heartbeat, he takes note of the reading on the monitor, and when he cannot hear your heartbeat any longer, he takes note of that reading. This is how your doctor comes up with your blood pressure reading. For example, a reading of 120/80 means he heard your heart at 120 and quit hearing it at 80. A person is considered hypertensive if his reading is 140/90 or above.
A blood test is usually the first step in diagnosing heart disease. High readings of cholesterol and triglycerides can be an indication of a person being at risk for heart disease. Chest pain, a family history of heart disease and a past heart attack are also factors to be considered.
Many times hypertension and heart disease go hand in hand. Monitoring and maintaining a normal blood pressure reading of 120/80 or lower is an important factor to preventing heart disease. Eating a well balanced diet can also contribute to lowering your blood pressure and preventing heart disease.
How Can I Eat a Heart Healthy Diet?
Limiting saturated fats and cholesterol can reduce your risk of heart disease. Saturated fats and cholesterol can contribute to atherosclerosis, the buildup of plaque in your arteries. The National Heart Lung and Blood Institute (NHLBI) recommends limiting your intake of saturated fats to less than 7 percent of your daily calories. Trans fats should be limited to less than 1 percent of your daily calories, and less than 300 mg of cholesterol should be consumed daily.
Choosing low fat food alternatives are easy with the products available today. Adding skinless chicken breasts, turkey bacon, fish, low-fat yogurt, low-fat or skim milk, soy milk, soybeans and soy products, olive oil, nutmeats and egg whites instead of whole eggs will help you to limit your fat and cholesterol intake.
A diet rich in fruits and vegetables can help keep your heart healthy. Many fruits and vegetables are high in fiber and natural nutrients that can help prevent heart disease and hypertension. Keep carrots, celery, cauliflower and broccoli on hand for quick snacks and salads. Apples, bananas, grapes and oranges can be kept on hand easily. Frozen or canned fruits and vegetables are also good choices. Avoid using heavy sauces or creams, which can add fat and calories.
Whole grains are a good choice because they provide fiber and essential nutrients. Whole grain products are rich in vitamins and minerals that can help to lower your risk for heart disease. Replace white bread and pasta products with ones made of 100 percent whole wheat. Choose whole grain cereals for a fiber boost. Flaxseed may be added to food to increase your consumption of omega-3 oils, which are also good for your heart health.
The American Heart Association recommends that adults consume no more than 2,300 mg of sodium per day. You can do that by limiting the amount of prepared foods in your diet. Many ready-to-eat foods and processed foods contain a high amount of sodium. Limiting your salt intake or substituting table salt with sea salt will help you to decrease the amount of sodium in your diet.
Use moderation to keep your portions in control and help you to eat a heart healthy diet. A serving of pasta and starchy vegetables is 1/2 cup, or the size of a small scoop of ice cream. You should have 2 to 3 ounces of meat per serving, which is about the size of a deck of cards or the size of your palm. Regulating your portion sizes will become easier with practice. Include a splurge once in a while so that you will not become bored or feel deprived.
Planning ahead and creating menus can help you to make good food choices. This way you will be more likely to choose healthy foods when you go shopping.
Where Can I Find Information About a Heart Healthy Diet?
Your doctor can supply you with an American Diabetic Association eating plan. This plan emphasizes low-fat, high fiber choices. You can also review the Dietary Approaches to Stop Hypertension (DASH) diet at the Mayo Clinic's site. The DASH diet has a strong emphasis on low-fat and low-cholesterol choices. A lower-calorie diet is a good option for some people. If you decide to follow a lower-calorie diet, be sure it is balanced and contains good food choices.
These are just a few choices you can make to help you eat a heart healthy diet. A registered dietitian (RD) is a useful source of information. You can find an RD at most hospitals, or your doctor may refer you to one.
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