Your sweetheart may hold the key to your heart, while boxes of chocolate treats, celebratory champagne and romantic, high-calorie dinners may dance in your mind as a way to celebrate Valentine's Day, but your heart may be pining for something else. With Valentine's Day just around the corner, it is a great time to look at the state of your heart…..
Lets talk Heart Disease…..What is it?
Coronary heart disease is characterised by a narrowing of the arteries (atherosclerosis). Fatty deposits, or plaques, cling to the artery walls and can clog the arteries, making it more likely that a blood clot will form.
A heart attack occurs when a blood clot blocks one of the arteries of the heart. This prevents the flow of blood, cuts off the oxygen supply to the heart and damages or kills the heart cells.Food is directly involved in many of the risk factors for coronary heart disease. Paying attention to what you eat is one of the most important preventative measures you can take.
There are 5 main risk factors that impact your Heart health and these are:
Smoking
High Cholesterol
High Blood Pressure
Inactivity or Sedentary Lifestyle
Carrying excess weight
Now, it may seem evident that all of the above are things that are in our 100% complete control. All of which are controlled by our diet and lifestyle. There is no ‘magic’ food to decrease the risk of developing heart disease. You need to eat a healthy diet and have plenty of exercise. High-salt diets increase blood pressure and the risk of heart attack and stroke.
Most of us consume more than ten times the amount of salt we need to meet our sodium requirements (salt contains sodium and chloride). However, there is evidence that plant foods – especially wholegrain cereals, legumes, nuts, fruits and vegetables – may decrease the risk of heart disease.
The foods that best protect against heart disease include:
oily fish – such as mackerel, sardines, tuna and salmon which contain omega-3 fatty acids. This type of fat has been shown to decrease triglycerides and increase HDL-cholesterol levels, improves blood vessel elasticity and thins the blood, making it less likely to clot and block blood flow
some vegetables oils – such as corn, soy and safflower, which contain omega-6 fatty acids, and those containing omega-3 fatty acids such as canola and olive oil. All of these can help to lower LDL cholesterol when used instead of saturated fats such as butter
fruit and vegetables – antioxidants in fruit and vegetables offer protection against heart disease. Fruit and vegetables are also important sources of folate, which helps lower the blood levels of the amino acid homocysteine, which appears to be linked to an increased risk of heart disease
fibre – wholegrain cereals and fruit and vegetables
unrefined carbohydrate sources with a low glycemic index – foods such as wholegrain breads and breakfast cereals, legumes, certain types of rice and pasta are important for people prone to diabetes because they help keep blood sugar levels in check
legumes and soy – soy protein has been shown to lower LDL cholesterol levels, especially if blood cholesterol levels are high
nuts and seeds – they should be eaten in small quantities, as they are high in kilojoules
tea – some evidence suggests that the antioxidants in tea can help prevent the build-up of fatty deposits in the arteries. The antioxidants may also act as an anti-blood clotting agent and improve blood vessel dilation to allow increased blood flow
alcohol – it is thought that a moderate intake of alcohol may have some potential health benefits. For example, some types of alcohol (such as red wine) may contain protective factors like antioxidants, although this is still being researched. Alcohol also increases the HDL (‘good’) cholesterol and this helps clear cholesterol from the body. However, a high intake of alcohol increases blood pressure and also tends to increase triglycerides (a type of fat) in the blood, increasing the risk of heart disease. Current guidelines for alcohol intake in Australia recommend no more then two standard drinks per day for men and one for women to reduce the risks of harm related to alcohol
foods containing vitamin E – some studies indicate that vitamin E acts as an antioxidant, helping to protect against ‘bad’ cholesterol. Good sources of vitamin E include avocados, dark green vegetables, vegetable oils and wholegrain products. It is better to eat foods containing vitamin E rather than take supplements, which do not have the same protective effects
garlic – a compound in fresh garlic called allicin has been found in some studies to lower blood cholesterol
foods enriched with plant sterols – a daily intake of 2–3 g of phytosterols/stanols lowers LDL cholesterol levels by approximately ten per cent in healthy people and in those with high cholesterol and those with diabetes. This intake can be achieved by the consumption of two to three serves of phytosterol-enriched foods like margarine spreads, reduced-fat yoghurts, milk and breakfast cereals.
So now you know what heart disease is and food that help prevent it here are our 10 top tips for this Valentines day and beyond that!
10 heart-healthy tips for Valentine's Day and beyond
Stay active: The key to heart health is to keep moving and avoid being sedentary. Ideally, aim to get your heart rate up with at least 30 minutes of aerobic exercise at least five days a week. However, any movement will be good for your heart so keep moving and stay active.
Limit your consumption of red meat, sugar and unhealthy fats. There are plenty of foods you can eat instead to enjoy a heart-healthy diet. Add fruits and vegetables to your diet to increase your fiber consumption.
Reduce your salt intake. Can't imagine your favourite foods without that added salt? Over time, however, you can re-train your taste buds to become accustomed to a lower-sodium diet, and you will start to notice subtle flavours in your foods again.
Stop smoking. Smoking not only damages your lungs, it also negatively affects your heart health. Once you stop smoking, your odds of developing heart disease drops rapidly. Breaking that smoking habit is essential for your overall health.
Keep your weight under control. Ask your doctor if you are overweight. Obesity increases the risk of heart attacks, heart failure and diabetes. A healthy diet with portion control and regular exercise is the best way to maintain a healthy weight.
Know your cholesterol levels: High cholesterol is a risk factor for heart disease. If you have not had your cholesterol levels checked in the past year or two, get them checked now to find out if you're at risk for heart disease.
Know your blood pressure: High blood pressure, or hypertension, is a major risk factor for heart attacks, strokes and heart failure. Many people with high blood pressure are unaware that they have this condition. There are effective treatments for hypertension in addition to lifestyle modifications of exercise and salt reduction.
Know your blood sugar levels: Over time, elevated blood sugar levels can lead to diabetes, a strong risk factor for heart disease. Ask your doctor if you are at risk. If you are pre-diabetic or have "early" diabetes, lifestyle changes can be effective.
Reduce stress: Stress is a strong risk factor for heart disease, especially for women. Try meditation, yoga, or simply being silent and still for 10 minutes a day. Be mindful of stress in your life and take extra care of your heart.
See your doctor regularly. Regular medical follow-up is one of the best ways to prevent cardiovascular disease. Studies show that individuals who stop their cardiovascular medications are at higher risk for heart attacks, strokes, heart failure and reduced survival.
Happy Valentines Day Techno Tribe!
Coach Channy
xo