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Food and heart health
By Kylie Andrew (Dietitian)
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. There is, however, evidence that plant food - 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 lowers cholesterol, 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 from wholegrain cereals - offers greater protection against the risk of heart attack than fibre from fruits and vegetables.
- Unrefined carbohydrate sources with a low glycaemic 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 - nuts can protect against heart disease, but they need to be eaten in moderation 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, and that it may act as an anti-blood clotting agent and improve blood vessel dilation to allow increased blood flow.
- Alcohol - in moderation is associated with reduced risk of heart disease (no more than two drinks per day). Some types of alcohol, such as red wine, may contain other protective factors like antioxidants, which may increase good cholesterol levels. However, a high intake of alcohol tends to increase triglycerides (a type of fat) in the blood and raise blood pressure, increasing the risk of heart disease.
- 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 - may be useful for people who have trouble lowering their blood cholesterol - around 2g plant sterols daily (found in 1 tablespoon of sterol-enriched margarine) may help.