A Lifestyle Good for the Heart

In the United States, more people die from cardiovascular diseases than from any other cause. Over 81.1 million people (about 37% of the population) have some type of cardiovascular disease. African Americans are at greatest risk of cardiovascular disease, compared to other ethnic/racial groups. More women than men die from cardiovascular disease. Smokers are 2-4 times more likely to die from heart disease than nonsmokers.

What is cardiovascular disease?

Cardiovascular disease actually refers to several diseases of the heart and blood vessels. Among these diseases are coronary heart disease (also known as heart disease) and stroke. These problems occur when fat (cholesterol) builds up on the walls of the arteries, reducing the flow of blood and oxygen to the heart and/or the brain. Coronary heart disease can lead to chest pain, heart attack, and congestive heart failure, a condition where the heart can no longer pump blood effectively to other parts of the body. When blood flow to the brain is interrupted, stroke may occur. High blood pressure is a major risk factor leading to stroke.

What kind of diet is good for the heart?

In research studies, the Dietary Approaches to Stop Hypertension (DASH) dietary pattern has been proven effective in lowering blood pressure in high-risk adults. Lifestyle change that includes following the DASH diet is estimated to reduce the risk of coronary heart disease in high-risk adults by 12%., The DASH diet daily pattern is very similar to the US Department of Agriculture (USDA) food pattern used to develop MyPyramid. For adults needing about 2000 calories a day the DASH daily pattern (in MyPyramid portion sizes) includes:

  • 2.6 cups of fruits and vegetables;
  • 7.3 oz of grains mostly whole;
  • 2.6 cups of low-fat or fat-free dairy foods;
  • 1.3 oz of nuts, seeds or legumes;
  • 4.5 oz of poultry, fish or lean meat; and
  • 25 g of oils.

The DASH diet is high in fiber, potassium, calcium, and magnesium and low saturated fat, total fat, and sodium. The 2010 US Dietary Guidelines for Americans describes DASH as a pattern that is consistent with a balanced eating plan.

What are the ABCs for preventing heart disease and stroke?

The American Heart Association’s ABCs for preventing cardiovascular disease are:

  • Avoid tobacco
  • Be more physically active
  • Choose good nutrition

Some specific steps to achieve better health include:

  • Balance calories to manage weight. Control calorie intake to manage body weight. For many people, this means consuming less food and sweetened beverages. They should also increase the time spent being physically active.
  • Reduce blood cholesterol levels. To lower risk of clogging the arteries with fat, people need to cut back on foods high in solid fats (i.e, saturated and/or trans fat) and cholesterol. This will help lower the level of LDL-cholesterol (the bad type) in the blood. Some people also need medications to lower their cholesterol levels and should be encouraged to follow their doctor’s advice. The 2010 Dietary Guidelines for Americans recommend that people consume less than 10 percent of their calories from saturated fat (and preferably less than 7 percent) and less than 300 mg of cholesterol a day. Saturated fat (like butter, lard, shortening) should be replaced with monounsaturated (like canola or olive oil) and/or polyunsaturated (like safflower or corn oil) fat sources. Trans fat intake should be kept as low as possible.
  • Lower blood pressure. Too much sodium in the diet can raise blood pressure levels in high-risk individuals. Pre-packaged and processed foods frequently contain salt (and therefore sodium) for preservation and flavor. Some high sodium foods include pickled foods, canned vegetables and soups, salty snack foods, cured meats, packaged mixes, and frozen dinners. The 2010 Dietary Guidelines for Americans recommend that Americans reduce their daily sodium intake to less than 2300 mg. For older Americans (ages 51 or older), African Americans, or people with certain chronic health problems like high blood pressure, kidney disease or diabetes, sodium intake should not exceed 1500 mg per day. Getting more potassium, which is commonly found in vegetables, fruit and milk products, can also help lower blood pressure. Some people may need medications and a special diet to lower their blood pressure and should be encouraged to follow their health provider’s advice.
  • Be physically active. All adults should avoid inactivity (even some is better than none). Among adults (18-64 yrs), at least 150 minutes of moderate-intensity aerobic activity a week or 75 minutes of vigorous aerobic activity is needed to obtain substantial health benefits. For additional and more extensive health benefits, 300 minutes of moderate intensity or 150 minutes of vigorous physical activity is recommended. Examples of moderate-intensity aerobic activities include brisk walking, swimming, dancing or bicycling on a level terrain. Examples of more vigorous aerobic activities include jogging, bicycling uphill, singles tennis, or swimming continuous laps. Physical activity helps reduce stress, lower blood pressure, keeps weight at a healthy level, and raises the level of HDL-cholesterol (the good type) in the blood. People who have or may have a heart problem should always discuss what level of activity is appropriate with a health professional first before starting an exercise program.
  • Limit alcohol. Drinking too much alcohol can raise blood pressure and lead to heart failure or stroke. Excess alcohol also contributes to high triglycerides, irregular heartbeat, obesity, alcoholism, suicide and accidents. While the risk of heart disease in people who drink moderate amounts of alcohol (one drink for women or two drinks for men per day) is lower than in those who do not drink, nondrinkers should not start using alcohol nor should drinkers increase the amounts they drink.

References

American Heart Association. 2011. Lifestyle Changes. Available at: Accessed March 4, 2011

Appel LJ, Moore TJ, Obarzanek E. et al. A clinical trial of the effects of dietary patterns on blood pressure. New Engl J Med 336: 1117-1124.

Maruther NM, Wang N, Appel LJ. 2009. Lifestyle Interventions reduce coronary heart disease risk: results from the Premier Trial. Circulation 2009; 119: 2026-2031.

Sugerman S and Ossa A. 2008. Cardiovascular Disease. In: California Food Guide. Sacramento, California: California Department of Health Care Servicesand California Department of Public Health. Available at . Accessed March 4, 2011

US Department of Health and Human Services, US Department of Agriculture. 2011. Dietary Guidelines for Americans 2010. Available at: Accessed January 31, 2011.

Produced by Dr. Lucia Kaiser, Department of Nutrition, University of California at Davis, March 2011.

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