How to prevent heart attacks
Healthy eating habits are vital to maintaining healthy levels of cholesterol, according to Dr. Gotabhaya Ranasinghe, Consultant Cardiologist at Hemas Hospitals Thalawathugoda. It has been discovered that out of every 1000 death are caused by non-communicable diseases in Sri Lanka, 27.1percent of males and 16.9 percent of females are below the age of 60 years. Non-communicable diseases such as premature heart disease and stroke can be prevented by following a healthy diet. In a booklet written by Dr. Gotabhaya Ranasinghe, he pays particular attention to how we can all adopt a healthier lifestyle and gives advice about foods that help to lower levels of cholesterol in the body.
High cholesterol is a major risk factor for heart disease and stroke as they clog the blood vessels. Cholesterol is both produced by the liver and supplied in the diet through animal foods (meat, poultry, eggs, fish and dairy products). Lipoproteins is the cholesterol that is formed in the liver by the conjugation of lipids and protein. This occurs because lipids are not soluble in water and hence cannot be transported throughout the body. In order to transport lipids, they are conjugated with proteins to make them soluble. However, there is always a tendency for the excess lipids to become dislodged and build up on the walls of the arteries. This form of lipoproteins is known as LDL (or the bad cholesterol). To remove this form of cholesterol from the arteries, the other type of lipoproteins, HDL (or the good cholesterol) is needed. The other factor that contributes to increased blood cholesterol levels is triglycerides, which is the form of fat that is formed by digesting the fats consumed in meals. High levels of triglycerides are associated with increased blood cholesterol levels. Blood levels of cholesterol, lipoproteins and triglycerides are commonly measured during blood lipid profile test. This provides a good measure of your heart health.
Some foods have cholesterol or cause the body to produce it and some others lower your body cholesterol levels. Animal foods such as butter, cheese and any food containing meat fats contain saturated fats. Plant oils such as coconut and palm oil are also high in saturated fat. Another type of fats, known as Trans fat, is primarily found in foods that contain “hydrogenated” oils such as margarine, and processed foods. Saturated fat, trans fat and dietary cholesterol can raise your blood cholesterol level. Therefore, good cholesterol levels could be achieved by:
Limiting saturated fat, trans fat and dietary cholesterol
Adding foods containing soluble fiber
Including foods and beverages made with soy protein
Choosing foods with added plant sterols
Dietary cholesterol
Adults with heart disease, diabetes or high cholesterol should get no more than 12 – 17 grams of saturated fat per day, depending on their calorie need and should avoid trans fat. Always consult the labels of food items you buy (1 ounce is about 28 grams). As some food items are a direct source of cholesterol and should be either avoided or consumed with caution. Most animal food items are high in cholesterol except egg white and fish. For example, fruits and vegetables do not have cholesterol at all, as cholesterol is essentially an animal fat.
Soluble fiber
Eating foods that contain soluble fiber can help you lower your cholesterol. Whole grain foods, lentils, nuts, vegetables and fruits contain soluble fiber. Some simple ways to increase soluble fiber in your diet is to eat fresh fruits during all 3 meals and snacks, make whole grain food items an every part of your diet, switch to whole grain food items, add more vegetables as well as lentils, legumes and beans to everyday meals
Soy protein
Soy protein has been shown to help lower blood cholesterol levels. 25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease by lowering cholesterol levels. Soy beans, soy milk, tofu, soy powder and other soy products can be flavourful choices for heart health.
Choosing foods with added plant sterols
Plant sterols are cholesterol reducing food ingredients that come from plant based foods such as vegetables, vegetable oils, nuts, grains, legumes, fruits and seeds. They lower your body’s cholesterol levels by competing with dietary cholesterol for absorption. When eaten as part of a heart healthy diet, 0.4 grams of plant sterols twice a day with meals can reduce LDL (or bad cholesterol). You can add plant sterols to your eating plan by looking for food products that contain added sterols such as snack bars, biscuits, bread, milk, fruit juices or vegetable oil spreads.
What matters
By following a heart healthy eating plan you can reduce three of the major risk factors for heart disease – high blood cholesterol, excess body weight and high blood pressure. Heart healthy diet begins not only by giving more attention to what you eat, but how much you eat of each food item. The trick is very simple, eat more foods that are friendly to the heart. Since one particular food item does not fit all, different people would need a different number of servings from each food group and therefore healthy eating requires a personalized approach.
Lean meat, poultry, fish, dry beans and nuts provide important nutrients. Food in this group supply proteins, vitamins, iron and minerals. Select lean cuts of meat and poultry (without skin) rather than fatty meat. Fish rich in Omega 3 fatty acids such as salmon, mackerel, sardine and herring may reduce risk of heart disease. Dry beans, tofu, nuts and seeds are also heart healthy substitutes for meat and poultry.
Fruits and vegetables partner with grains to please your palate and help your heart. A diet with plenty of fruits and vegetables can help reduce risk of heart disease, stroke, certain cancers and even diabetes. Eating enough fruits and vegetables is also an important part of eating to lower blood pressure. Fruits and vegetables give many important nutrients such as Vitamin C, Vitamin A, Iron, Folate, Potassium, Magnesium, Fiber, Phyto-nutrients and antioxidants. They are also naturally low in calories. For 2000 calories per day eating plan, 2 and ½ cups of vegetables and 2 cups of fruits are recommended each day. In Sri Lanka we are blessed with a variety of fruits and vegetables in abundance. I recommend each and every household to have their own fruits and vegetables portion of the garden. At least one papaw or mango tree, and a couple of vegetables in the garden.
Source: The Nation
Published: 06 Feb 2014
Category: Features, Wellness and Complementary Therapies
