Influence of Diet on Heart Health | Serious About Fitness Newsletter

Food is your friend and your biggest foe. A healthy diet sustains us, but a poor diet can raise blood pressure,?cholesterol,?blood sugar?levels and weight and put you at risk for heart disease.

?Diet is just one component of the overall cause of heart disease,? says Donna Arnett, Ph.D., chair of the Department of Epidemiology in the University of Alabama at Birmingham School of Public Health and president-elect of the American Heart Association. But, Arnett says, it can exert a strong influence.

Heart disease is the most common cause of death for both men and women in the United States, according to the Center for Disease Control and Prevention. Diets high in saturated fats and cholesterol can lead to?atherosclerosis, or a hardening of the arteries caused by build-up of plaque.

Sodium also is considered the culprit for the one in three Americans who develops?high blood pressure. Sodium attracts water into your cells; the increased fluid raises your blood pressure and subsequently raises your risk of?stroke?and?heart attack,?heart failure?and death, Arnett says.

What constitutes a heart-healthy diet?

First, Arnett says, increase the amount of fruits and vegetables you eat daily, especially the leafy kind. ??This provides more potassium, which is associated with?lower blood pressure,? Arnett says. ?Fresh is the best source for fruits and vegetables, but canned versions can provide nutrition.? ?The primary drawback to canned and frozen foods is added sodium. ?

Fish also is on Arnett?s list of better food choices. ??You should eat fish twice per week; fish are sources of the good fats associated with reduced risk of heart disease,? says Arnett. ?Fish doesn?t have to be fresh every time. Arnett says alternatives like canned tuna and sardines will do.

When preparing your food, limit saturated fats such as those in butter, hard cheeses and red meats. ??Avoid trans fats because they raise your bad?cholesterol?levels. So read food labels and look for partially hydrogenated oils, which is another name for trans fats,? Arnett says.

Fats considered to be suitable for low consumption ? avocados, nuts, olives and olive oil ? are monounsaturated and polyunsaturated fats, which can help reduce the cholesterol levels in your blood and lower your risk of heart disease.

A big calorie-causing culprit is sodas and sports and energy drinks, Arnett says. ??The hidden sugars in these beverages are a common cause of weight gain among young people. Limiting yourself to two 12 oz. cans per week to reduce the risk of?obesity?and?diabetes,? Arnett says.

Arnett says keeping a food diary is one of the most effective tools for monitoring eating habits and ensuring they are healthy.

Read the complete article on news-medical.net

For more information about how to stay heart healthy and enjoy a long and active life, see Chris Doran at Serious About Fitness.

Source: http://seriousaboutfitness.net/newsletter/?p=159

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