Heart diseases racking multiple
health care providers, sharing medical data between offices, and whether
patients were tracked and monitored.
is the leading cause of death
in Australia; in 2018, heart disease accounted for 11% of all deaths. A poor
diet can be one of the risk factors for heart disease, although there is no
One of the most important
preventative steps you can take is to pay attention to what you eat and eat a
variety of nutritious foods from the five food categories.
Characteristics of Heart Diseases
Atherosclerosis, a condition that causes narrowing of the
blood vessels supplying the heart, is a cause of heart disease. Fatty deposits
(or plaque) gradually accumulate on the inside of the arterial walls, which
limit the passage of blood to the heart. When atherosclerosis first develops,
it may be quite advanced by the time you reach middle age.
Plaque accumulation can be stable or unstable. A condition
known as angina pectoris needs to be addressed when there is an excessive
build-up of stable plaque, as it narrows the arteries and causes pain and
discomfort because not enough blood is getting to the heart.
Unstable plaque is inflammatory, has a thin top that is
prone to cracking and is inflamed. This allows the blood to reach the fatty
content of the plaque. In an attempt to close the gap, the blood clots, but in
the process clogs the artery. This prevents the heart from receiving blood,
robs the organ of oxygen, and damages or destroys heart cells. He had a heart
Your chance of developing heart disease can be affected by
several variables. The good news is that there are many risk factors you can
control, although some cannot be changed. For example, your risk of heart
disease will be reduced by being physically active, having strong social
support, and quitting smoking.
Immutable risk factors Risk elements you can
Ethnicity The amount of cholesterol
family history of heart disease heart rate
Dairy products: full or reduced fat?
Although saturated fat is present in full-fat dairy products
such as milk, cheese, and yogurt, this type of fat does not appear to have any
effect on heart health.
The Heart Foundation recommends that those who need to lower
their LDL cholesterol use reduced-fat varieties of milk, yogurt, and cheese
rather than unflavored varieties.
Cholesterol naturally present in eggs was previously
believed to be harmful to heart health. According to the study, eggs do not
appear to increase or decrease the risk of heart disease in the general
population, suggesting that they have a neutral association with heart health.
The Heart Foundation recommends a limit of 7 eggs per person
for people with type 2 diabetes or those who need to lower their LDL
Similar to saturated fats, trans fats tend to raise LDL
(bad) cholesterol levels in the blood while lowering HDL (good) cholesterol
levels. As a result, they are more harmful to our health and increase our
chances of developing cardiovascular disease (such as heart disease and
When monounsaturated or polyunsaturated vegetable oils are
“hydrogenated” and solidified to make margarine, frying oils, and
shortenings, trans fats are created.
The food industry uses these harder vegetable fats and fats
in processed goods (such as cakes and cookies and fried takeaways).
In addition, some meat, butter, and dairy products naturally
contain trans fatty acids.
Most table kinds of margarine, both monounsaturated and
polyunsaturated, offered in Australia are extremely low in trans fat.
Eat healthily to lower your chances of developing heart disease or myocardial infarction
congestive heart failure
Eating a variety of foods is good for our health and can
reduce the risk of disease (including heart disease). Try to eat a variety of
foods from all 5 food categories in the recommended portion sizes. Not only
does this support a balanced diet, but it also supplies the body with the
nutrients it needs.
The Heart Foundation suggests that you:
lots of fruits, vegetables, and whole grains.
a wide variety of healthy sources of protein, including
legumes such as beans and lentils, nuts and seeds, as well as fish and other
seafood. Lean poultry and eggs in smaller portions can also be incorporated
into a heart-healthy diet. Choose lean red meat carefully and eat it one to
three times a week.
Consider your food intake as well as whether you are loading
up on harmful foods. Over time, portion sizes have grown, and many of us are
eating more than we need, which can raise our risk of becoming obese and
developing cardiovascular disease.
A healthy plate should ideally have portions of 1/4 protein,
1/4 carbs, and 1/2 veggies.
Foods important for the Heart
There is some evidence that certain foods are important for
heart health, although there is no “magic” diet that can reduce our
chances of heart disease. These consist of:
Fish high in omega-3 fatty acids such as mackerel, sardines,
tuna, and salmon. This type of fat has been shown to lower triglycerides,
increase HDL cholesterol, improve blood vessel flexibility, and thin the blood
so it is less likely to clot and obstruct blood flow.
Several vegetable oils, including those made from corn,
soybean, and safflower (which include omega-6 fatty acids) and those made from
plants that contain omega-3 fatty acids (such as canola and olive oil). When
used in place of saturated fats such as butter, they can all help lower LDL
Fruits and vegetables protect against heart disease through
their fiber, potassium, and other micronutrients (such as antioxidants). In
addition, they are a significant source of folate, which helps reduce blood
levels of the amino acid homocysteine, which may be associated with an
increased risk of heart disease.
Whole grains: A diet rich in fiber from whole grains is
associated with lower LDL cholesterol and a lower risk of developing heart
disease. Oats, lentils, and barley are a few examples of foods high in soluble
fiber that are excellent for lowering total cholesterol.
Lowering triglycerides and blood glucose is also achieved by
eating unrefined sources of carbohydrates with a reduced glycemic load, such as
whole-grain pieces of bread and cereals, legumes, certain types of rice and
pasta, and most fruits and vegetables.