Heart disease is one of the major causes of death in the developed world and a huge amount of research has been carried out into its causes. Good diet is considered to be one of the major factors in the prevention of heart attacks. Here we discuss what you should and should not be eating to minimize your risk of heart failure. Omega 3 Fatty Acids Not all fats are bad. We need fats like omega 3 to survive. Omega 3 is an essential fatty acid which is not present enough in the western diet. These are polyunsaturated fatty acids found predominantly in oily fish. It is also found in vegetarian sources such as walnuts, flaxseeds and in a variety of other seeds. Omega 3 is very effective in protecting the circulatory system and preventing heart diseases. Omega 3 fatty acids can help slow down the production of thromboxane A2 and inflammatory cytokines which means that there is a reduced tendency of the blood to clot. Blood clots blocking the heart valves can cause heart attacks. Research has proved that those who eat a lot of Omega 3-rich foods have a lower risk of heart attacks than those who consumed less in their diet. A love of oily fish and the Omega 3s within are considered a major reason why the inhabitants of Okinawa, Japan have the longest life expectancy of any population in the world. Antioxidants The body also needs antioxidants to prevent heart disease and improve circulation. Antioxidants stop free radicals from damaging cells. Free radicals are formed naturally during metabolism and other physiological processes. Antioxidants are very useful in fighting and preventing cancer, heart disease, and Alzheimer's. Some of the most common antioxidants are Lycopene, Vitamin C and Vitamin E. Lycopene, found in tomatoes and red fruits, is a bright red carotenoid pigment. It is also the most common carotenoid in the human body. Tomatoes are an excellent source, because the processing of tomatoes increases the concentration of lycopene. Along with tomatoes, it can be found in watermelon, pink grapefruit, papaya and rosehip. The daily recommended intake of Vitamin C is 40mg to 90 mg. Vitamin C is found in a wide variety of vegetables and fruits. The daily recommended intake of Vitamin E is 6 mg to 19 mg. Soybean, broccoli, almonds, and peanuts are excellent sources. A person eating a balanced diet would get enough of both the vitamins. Smokers, pregnant women and those under stress may need a little more. Grape Seed Extract Grape seed extracts could help prevent heart disease and improve circulation. It is rich in flavonoids, which are phytochemicals with antioxidant properties. These help improve blood circulation and strengthen blood vessels, benefiting people with heart disease and cancer. Some studies point out that using grape seed oil would increase good cholesterol by 14% and reduce triglycerides by 15% in just one month1. Calcium Calcium is an important mineral in regulating heart and muscle contraction and nerve conduction. It works effectively with magnesium and Vitamin D is needed for its absorption. Ionized calcium is one of the most important minerals in maintaining heart functions. As it stimulates muscle contraction, it supports the relaxation phase of the heart. Calcium deficiency, especially in the elderly, has been linked to arteriosclerosis and hypertension, which could lead to heart disease. Calcium is found in dairy products, dark leafy vegetables, soybeans, figs and more. The daily units recommended are 360 grams at birth, increasing to 800 grams from the age of one to 10 years. Adults may need up to 1200 grams, as calcium absorption slows down with age. Folic Acid Research suggests that folic acid helps the elderly reduce the risk of stroke, thrombosis and heart disease, if they increased the recommended levels of folic acid by three times. However it is wise to talk to the doctor before radically increasing folic acids levels as it may have other side effects. References 1. Vigna GB, Metabolism. 2003 Oct;52(10):1250-7 |
