Foods for Coronary Heart Disease

In simple words, is the name given to the blood vessel carrying blood to heart muscle. Since the arteries are very narrow, building up of plaque – a fatty substance – in them can severely affect the free flow of blood through them. Plaque building causes more harassment to coronary artery because in that case there is insufficient transport of blood as well as oxygen to the heart muscles. This condition is Coronary artery disease or coronary heart disease better known as CAD. Coronary artery disease may cause heart attack, angina and many other similar conditions.

Causes of Coronary artery 

Coronary artery disease is believed to be hereditary. Old age is also considered to be another significant and common cause this is because plaque building takes place naturally over a span of years. In other cases, overweight, high blood pressure, diabetes, high cholesterol levels, etc. are significant causes of coronary artery disease. Nevertheless, CAD is caused due to smoking cigarettes, absence of exercise and fat-rich eating habits.

How to lower the chances of developing CAD 

There are a few things that a person should resort to in order to keep away from coronary artery disease. Firstly, smokers should quit smoking. Cigarettes contain nicotine that increases blood pressure by enabling the body to release adrenaline. This results in constriction of blood vessels and fast heart beats. Secondly, keeping the blood pressure at a controlled level is a must. Thirdly, a healthy heart rests in a healthy body. Regular exercise not only makes the heart strong but also substantially lowers the risk of any sort of heart disease. Fourthly, CAD can be kept away by regular intake of aspirin. Consult your doctor for a convenient aspirin dose daily. Fifthly, vitamin supplements especially that of vitamin E lowers the risk of CAD. Lastly, a healthy diet devoid of fats and cholesterol should be the main concern.

Foods that prevent CAD

There is no single particular food item that lowers the risk of CAD and eating which you can be rest assured that you will never have coronary artery disease. A healthy diet should be complemented with ample exercise on a daily basis. Diets rich in salty food items should be avoided because it triggers up blood pressure and can end up in stroke. Here is a comprehensive list of food items that help prevent CAD.

Oily fish

Fish such as tuna, salmon, mackerel and sardine are rich in omega-3 fatty acids. Omega-3 fatty acids substantially lower down triglycerides in the body and help increase the levels of HDL cholesterol. HDL is known as the ‘good cholestrol’ as against LDL, the ‘bad cholestrol’, for the simple fact that HDL prevents building up of plaque in the artery. Omega-3 fatty acids also increase the elasticity of blood vessels and makes blood thinner so that there are lesser chances of clotting and blockage of flow of blood.

Vegetable oils

Omega-6 fatty acid-containing vegetable oils of soy, corn and safflower are considered good for the health of heart. In addition, olive oil and canola that are rich in omega-3 fatty acids are also good for heart. These vegetable oils decrease LDL cholesterol level in the body.

Fiber – Diet rich in wholegrain cereals and fiber-rich vegetables and fruits can lower the risk of CAD. Besides fiber, whole grain also contains essential nutrients such as iron and folic acid. These constituents keep the blood pressure at regulated level and ensure a healthy heart that is functioning properly. Wheat bread is a good source of whole grain. Some other whole grain-rich foods are crackers, pasta and cereals. Legumes are also a good source of fiber. Rich sources of legumes are soy beans, baked beans, tofu and lentils.

Fruit and vegetables – Fruits and vegetables contain antioxidants that protect the heart against CAD. Folate in certain fruits and vegetables decrease the level of amino acid homocysteine in the blood that bears link to increased chances of heart disorders.

Foods rich in vitamin E – The antioxidant properties of Vitamin E are well known by now. So, food rich in vitamin E can substantially lower the risk of CAD in people. Some rich sources of vitamin E are green leafy vegetables, wholegrain, avocado and vegetable oils. Although vitamin E supplements too help in this regard, it is always better to have the raw sources of vitamin E.

Garlic – Garlic contains allicin, a compound that reduces blood cholesterol level.

Foods rich in plant sterols – Phytosterols also known as stanols, if taken on daily basis, can decrease LDL cholesterol in the body. It also helps people with diabetes and who have to live with high cholesterol levels. Some sources of phytosterol rich food are yogurt, breakfast cereal, milk, margarine spreads, etc.

Dairy products – Dairy products such as yogurt, cheeseand skimmed milk are equally good sources of calcium and protein and do not overburden the arteries with unwanted fat.

Lean Meats – Lean meat such as chicken is a good alternative to red meat for better health of heart. Also instead of the egg white, the egg yolk should be consumed.

Soy – Soy protein has increasingly been associated with lowering of LDL cholesterol in the body. This decreases the chances of CAD.

Nuts and seeds – Although taken in very small quantities, seeds and nuts can substantially lower the risk of CAD because of the presence of natural oil.

Tea – Tea contains antioxidants that prevent fat to get deposited in the arteries. Antioxidants in tea also prevent clotting of blood and improve blood flow as well as dilation of blood vessel.

Alcohol – Alcohol such as red wine is also rich in antioxidants. So, moderate intake of red wine is good for the health of heart. It is also believed that HDL cholesterol (good cholesterol) level increases due to minimal intake of alcohol. Alcohol also drives away LDL cholesterol from the body. However, the moderate intake criteria should be kept in mind because when the intake level is increased it can adversely affect blood pressure level apart of increasing triglycerides.

In general, one should sacrifice fried food or processed food to have a healthier heart. Instead of conventional oil for cooking food, one should resort to peanut oil, canola oil or extra virgin olive oil or choose from a wide variety of similar oils out there. Unsalted nuts (walnuts) can reduce the risk of CAD a great deal. So, do not forget to include a handful of that in your diet. Avoid carbohydrates rich in glycaemic.