Eating to beat heart disease

It seems that everybody knows of someone who suffered with heart disease. Today’s society is generously speckled with heart disease patients nervously awaiting a triple bypass, survivors gratefully recovering and unsuspecting victims whose blood flow is attempting to squeeze through arteries the size of a pin head. Not to mention the families and friends left behind when a heart attack is so severe that not even a bypass can save their loved one. But what if it’s quietly lurking up on you? Let’s take a closer look at the issue that is silently taunting the nations over fifty’s…
So what exactly does it all mean? Heart diseases refer to disorders of the heart and the circulatory system. The main one we often hear of is heart attack. This occurs when the arteries become so built up with fatty deposits that blood flow is restricted to the heart resulting in areas of heart muscle being damaged. Other heart diseases include heart failure (the heart cannot pump blood fast enough to meet the bodies needs), hypertension (high blood pressure), stroke (blood clot or fat deposit clot to the brain) and angina (pain or discomfort as a result of a lack of oxygen to the heart muscle). Risk factors associated include high blood cholesterol, smoking, obesity, excessive alcohol consumption, high blood pressure and high stress levels.
But the real question on everyone’s lips is how can this all be prevented? Think of your body as like the engine of a car. Fill her up with a cheap fuel and run over every pot hole at 70 miles per hour and she won’t last long. And don’t wait until your 50 to start caring for your body. Start right now! Fat deposits build up in the arteries throughout your life which is why heart attacks are more prevalent in the middle aged.
So, what can you do to keep yourself in tip top shape and prevent heart disease affecting you? A balanced diet is the key to a good, healthy lifestyle, that of course and regular exercise. To prevent heart disease The Committee on Medical Aspects of food policy (COMA) recommends maintaining a healthy body weight, eating five or more portions of fruit or vegetables daily, decreasing fat intake (especially saturated fats which are present in animals fats like cream, butter, cheese and meat fat-say no to grizzly bacon!), decreasing salt intake and having at least two portions of fish per week one of which should be oily, like salmon for example. For a step by step guide let’s turn to the good old trusty food pyramid. This shows clearly how all the food groups can be incorporated into your daily eating plan. These food groups are proteins, carbohydrates, fats, vitamins and minerals.
At the bottom of the pyramid are the carbohydrates. These are necessary to give the body energy. They include bread, pasta, rice, cereals and potatoes. Six or more servings a day are suggested. Go for whole grain bread, pasta, cereals and rice. Whole grains are scientifically proven to decrease the risk of heart disease as they reduce cholesterol, blood pressure and blood coagulation. These are all huge risk factors for heart disease.
Next up on the pyramid are fruit and vegetables. As suggested by COMA five or more servings a day are sufficient. Fruit and vegetable are low in fat, contains numerous vitamins and minerals and those of you who reach the five a day will have a lower risk of developing heart disease in later life. Cholesterol lowering drinks and spreads such as Flora Pro Active contain active ingredients which originate from fruits, vegetables, grains seeds, nuts and beans which have been scientifically proven to lower cholesterol.
Milk and milk products such as cheese and yoghurt should be limited to three servings a day. Teenagers, children and pregnant or lactating mothers should aim for five portions. We all know that, ‘them bones, them bones need calcium’, but as milk is from animal origin it contains saturated fats and thus low fat varieties are a better option to prevent a high cholesterol and therefore fat build up leading to heart disease. Choose polyunsaturated or monounsaturated spreads which are low in fat and remember spread thinly!
With regards to meat, poultry and fish two servings are sufficient per day, three during pregnancy. Choose lean red meat, poultry and make sure to have oily fish at least once a week.
Now, at the top of the food pyramid are the real trouble makers. These are crisps, biscuits, cakes, sweets, pastries and chocolate. These bad boys are high in saturated fat (the bad kind that ultimately clogs up the arteries) and also high in salt which causes high blood pressure (also a risk factor for heart disease). Alcohol is also included here but don’t disregard it altogether. In France, studies have shown that there is a compound present in wine that can help reduce cholesterol. So, a glass a day can help keep the surgeon away!
Research is ongoing with regards to heart health. UCC and a partnering company Teagsc have invested a substantial amount in the development of functional foods and food ingredients to improve heart health. The study at UCC represents an important contribution to the widespread studies that are taking place throughout the world today. All of which have a common goal to beat heart disease.