Your Diet Can Stave Off Heart Disease
The composition of your diet matters, even if you don't need to lose weight.
While the American Heart Association recommends getting less than 30% of calories from fat, you can also give your heart a boost by following a Mediterranean-style diet, which goes easy on red meat but loads up on healthy fats.
The landmark Lyon Diet Heart study found that heart attack survivors who adopted a Mediterranean-style dietlow in red meat and dairy but rich in olive oil, nuts, fish, whole grains, fruits, and vegetableslowered their risk of heart attacks and sudden-cardiac-related death by up to 70%.
A small four-year study of heart attack survivors found that the AHA and Mediterranean approaches are equally effective. Compared with the typical American diet, both diets cut the risk of complicationsincluding death, another heart attack, stroke, or hospitalization for heart troubleby about two-thirds.
Anyone concerned about heart health would do well to add more fruits and vegetables to their diet. The Physicians' Health Study followed more than 15,000 men without heart disease for 12 years. Those who ate at least two-and-a-half servings of vegetables each day cut their risk of heart disease by about 25%, compared with those who didn't eat the veggies. Each additional serving reduced risk by another 17%.
Lowering sodium can help the heart
The DASH (Dietary Approaches to Stop Hypertension) diet is another option, especially for those whose heart disease is caused or complicated by hypertension.
The plan, which is heavy on fruits and vegetables but low in fat and sodium, can reduce systolic blood pressure (the upper number) by about 12 points and diastolic pressure (the lower number) by about six points. It can reduce total cholesterol levels by about 7%.
"I'm a believer in the DASH diet," says Harvard cardiologist Thomas Lee, MD. "Even if a patient is already taking medications to lower their cholesterol and their blood pressure, the DASH dietor something like itcan still protect the heart and reduce the risk of a heart attack."