Image by Stéphane Delbecque via FlickrHeart disease is the #1 cause of death in men and women, according to the latest estimates by the American Heart Association, over 64 million Americans have one or more forms of cardiovascular disease (CVD). You can do a lot to help your risk of heart disease, and it's never too late to start promoting a healthy heart.
Replace saturated fat in diets for heart health, Harvard researchers, led by Dariush Mozaffarian, analyzed eight randomized controlled trials for polyunsaturated fat consumption as a replacement for saturated fat. The study was supported in part by the National Heart, Lunch and Blood Institute, and NIH. The eight trials examined data on 13,614 adults and 1,042 coronary heart disease (CHD) events.
The meta-analysis revealed that for every 5 per cent increase in polyunsaturated fat consumption, the study’s authors found a 10 per cent reduction in the risk of CHD.“The results from this study suggest that polyunsaturated fats from vegetable oils may be an optimal replacement for saturated fats, an important finding for dietary guidelines and for when food manufacturers and restaurants are making decisions on how to reduce saturated fat in their products,” wrote Mozaffarian and his colleagues in the study.“The findings also suggest that an upper limit of 10 per cent energy consumption from polyunsaturated fats may be too low, as the participants in these trials who reduced their risk were consuming about 15 per cent energy from polyunsaturated fats,” they concluded.
Source: PLoS Medicine, 2010, 7(3) March
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So what can we do to make our hearts better, Salmon is an excellent source of omega-3 fatty acids that protect your heart by reducing both inflammation and the risk of blood clots. These fats also work to keep your cholesterol levels healthy. Eat salmon or other oily ocean fish like tuna, sardines or herring at least two times per week. Eating Oats contain a soluble fiber called beta glucan that helps reduce total cholesterol and LDL cholesterol.
Using Olive oil reduces your risk of heart disease by lowering your LDL cholesterol levels. Choose olive oil for cooking it gives your food a great taste and it is very healthy.
Almonds and other nuts contain healthy oils, vitamin E and other substances that will help keep cholesterol levels in check. Almonds are also a good source of protein and fiber. And a great snack when you want to munch on something sweet go ahead and grab some almonds.
Making healthy dietary choices may help to improve your health and reduce your risk factors for heart disease and other chronic diseases. So let's make a change for our loved ones and for us.
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