Food 4 Life - Heart disease

Heart disease

There are around 270,000 heart attacks in UK per year. Coronary Heart Disease (CHD) occurs when arteries become narrowed by atherosclerosis. This is a build up of fatty material within the walls of the arteries. It occurs when the inner lining of the artery walls 'fur'up with a thick porridge like sludge (atheroma) made up of fatty deposits of cholesterol, cell waste and other substances.

A huge difference can be made to your heart health with a few simple changes.

• Eating well can help improve your general health and protect against diseases such as chronic heart disease.
• Eating well can
  • Help maintain healthy weight.
  • Help lower blood cholesterol level.
  • Help lower blood pressure.
  • Help prevent atheroma inside the walls of the arteries.
  • Help prevent blood clots from forming.
  • Increase the chances of survival if you have a heart attack.
  • Lower the risk of a stroke.

Overall CHD is affected by the following

The best  DIET for a healthy heart is rich in fruit and vegetables (5 per day), NSP, unrefined carbohydrate, low in fat , low in sugar.

• Fresh Fruit and Vegetables

·         These are rich sources of antioxidants and nutrients.

·         The important antioxidants are Vitamins A, C, E. Other antioxidants include a group of nutrients called bioflavinoids found in tea, red wine, apple skins and oranges.

·         Vitamin B6 and B12 also help to lower homocysteine levels (Homocysteine is an amino acid in the blood and is thought to be linked with CHD).

·         Vitamin B6 is a cofactor for a large number of enzymes associated with amino acid metabolism.  It is widely distributed in foods.  Particular sources are potatoes and breakfast cereals.

·         Vitamin B12 is involved in the recycling of folate coenzymes and is need for nerve myelination.  It is found naturally only in foods of animal origin – meat and its products especially liver and milk which make the major contribution.  It is also present in eggs and fish and is added to fortified breakfast cereals.

• Good fats / Bad fats

Nearly half of all deaths from CHD in UK are linked with raised blood cholesterol.

'Bad fat' - Fats which raise LDL cholesterol levels in the blood should be reduced in the diet. These include saturated fats such as full fat cheese, 'trans fats' (fats that have been solidified by the process of hydrogenation) found in processed foods such as many margarines, biscuits and cakes.

'Good Fats' - Fats which help raise HDL cholesterol should be increased in the diet. These include grass fed red meat, omega-3 fatty acids (oily fish), omega 6 (olives, nuts, seeds) and many vegetables and grains.

Garlic and onion can also help improve the cholesterol profile. They contain compounds that help lower blood pressure and lower levels of LDL and raise HDL.

Altering cooking methods may also help - eg grill not fry.

• Non Starch Polysaccharide – NSP (Dietary fibre)

A high intake of NSP helps lower cholesterol. Gluey 'soluble' fibre is best - eg - lentils, kidney beans, apples, strawberries, cereals and pasta.

• Salt

Although we need some salt to maintain sodium balance, a high intake is linked to high blood pressure and is one of the many risk factors of CHD. Limit salt at the table, in cooking and cut down on the number of processed foods consumed.

To learn and understand more about healthy eating, why not try our Healthy Eating Quiz (download document)