Cardiovascular diseases are by far the number 1 cause of death in Germany – even ahead of cancer. More than one-third of all deaths in 2018 were due to cardiovascular diseases. What role does diet play in the development of cardiovascular disease? In the following article, read about the impact lifestyle can have on heart health and why a healthy diet is so important for heart disease. You’ll also learn a lot of interesting facts about some foods that are particularly good for the heart.
What exactly are heart (circulatory) diseases?
The heart and all blood vessels together make up what is known as the cardiovascular system. You may have noticed that often people not only talk about heart disease, but also use the term cardiovascular disease. These two terms are often used synonymously as a generic term for a group of diseases that all have something to do with the heart and blood vessels. Cardiovascular disease includes:
- Coronary artery disease (CAD).
- Cardiac arrhythmias and atrial fibrillation
- Angina pectoris (chest pain)
- Heart failure (cardiac insufficiency)
- Heart muscle inflammation
One heart disease often causes another and can have serious consequences. This is illustrated by the following example: a narrowing or even a blockage of the coronary arteries – these are the vessels around the heart – is called coronary artery disease. Since blood flow to the heart can be disturbed in this case, this can lead to chest pain in those affected – known as angina pectoris in technical terms – and subsequently, in the worst case, to a heart attack. It is therefore important to identify and avoid potential risks for the development and worsening of heart disease as early as possible.
What are the risk factors for heart disease?
The main risk factors for many heart diseases are:
- High blood pressure
- High blood lipid levels (cholesterol)
- Diabetes
- Overweight
- Lack of exercise
- Smoking
- Increasing age
- Hereditary predisposition
The aging process and hereditary predisposition can not be influenced, but other factors – and therefore heart health – can be changed by adjusting your lifestyle. The most important goal is to aim for a normal body weight and avoid excess weight at all costs. This is because every single kilogram puts additional strain on the heart and has a direct effect on blood pressure. In addition to regular exercise, a healthy diet plays a key role here. Please talk to your doctor if you want to lose weight. He or she will give you individual advice on this. 13 tips for a healthy heart
Eating healthy for heart disease
Basically, a heart-healthy diet is about supporting your health and taking the strain off your heart. Particular emphasis should be placed on body weight, blood pressure, blood sugar levels and blood lipid levels. It is also best to talk to your doctor about this and have your blood values checked regularly. You can also consult a nutritionist who can create an individualized diet plan for people with heart disease. It is best to ask your health insurance company about a possible subsidy and get a list of the offers in your area.
6 Tips for a heart-healthy diet
Both for pre-existing heart disease and for prevention, the following basic rules of healthy eating can serve as a guide:
- Prepare fresh food with plenty of fruits and vegetables.
- Pay attention to the right fats.
- Reach for foods rich in fiber.
- Enjoy alcohol only in moderation.
- Eat low in salt.
- Avoid or reduce the consumption of sugar as much as possible.
1) Fresh food with fruits and vegetables.
Fresh fruits and vegetables are good for the heart, because they are rich in vitamins and minerals and are essential as part of a healthy diet. Certain ingredients such as antioxidants vitamin E and vitamin C, as well as phytochemicals and trace elements can scavenge harmful free radicals in the body, neutralize them and thus protect the body’s cells from damage.This protection also includes the cells of the heart and blood vessels, supporting their normal function. In addition, plant foods contain a lot of dietary fiber, which keeps you full for a long time, supports intestinal activity and in this way can help regulate body weight. The German Nutrition Society (DGE) recommends consuming at least five servings of fruits and vegetables a day (“5 a day”) to reduce the risk of cardiovascular disease.
2) Pay attention to the right fats.
Eating healthy, or good, fats can support heart health. It is not necessary to eat a low-fat diet to do so. But what is the difference between good and bad fats? The so-called unsaturated fats (also known as unsaturated fatty acids) are considered healthy. They are in contrast to the saturated fats or saturated fatty acids:
- Saturated fats are found especially in foods of animal origin, such as butter, meat and cream. But saturated fats are also found in palm oil or coconut oil.
- Unsaturated fats, on the other hand, are found mainly in canola oil, linseed oil, walnut oil and olive oil. In this group of fats, a further distinction is made between the omega-3 fatty acids and omega-6 fatty acids contained in them. Both fatty acids are essential for the human body, since this can not produce the two fatty acids themselves and is therefore dependent on a supply through the diet.
The intake of fats in the diet has an impact on blood lipid levels, cholesterol. Cholesterol, especially LDL cholesterol, can be deposited in the walls of blood vessels and thus contribute to hardening and narrowing of the vessels – this is called atherosclerosis. Omega-3 fatty acids help lower LDL cholesterol levels and can thus prevent the development of vasoconstriction and keep vessels elastic. A 2018 study showed that increased intake of omega-3 fatty acids does not generally confer heart health benefits. Excessive intake of omega-3 fatty acids should also be avoided. This is because it is also important that the fatty acids are in the right ratio. A 5:1 ratio of omega-6 to omega-3 fatty acids is considered ideal. Nevertheless, a daily intake of omega-3 fatty acids is important and can be achieved quite simply with a balanced and healthy diet. Omega-3 fatty acids are found in foods such as fatty sea fish, various oils, and also in nuts and avocados. It’s best to eat fish more often than meat and sausage products. Also, use vegetable oils instead of butter for cooking and baking. Safflower and sunflower oils also provide plenty of omega-6 fatty acids.
3) Reach for high-fiber foods.
A heart-healthy diet also includes fiber. These are vegetable, indigestible food components. They have a beneficial effect on cholesterol levels and can reduce the risk of high blood pressure and cardiovascular disease. They also have a positive effect on blood sugar levels. If possible, they should be on the menu every day. Foods rich in fiber include whole-grain bread or pasta, as well as legumes and many vegetables and fruits.
4) Enjoy alcohol with caution
The consumption of alcohol is always associated with some risk to health. Thus, among other things, the liver and pancreas can suffer under the influence of alcohol. Blood pressure also reacts to the consumption of alcohol. How blood pressure changes after alcohol consumption – that is, whether it rises or falls – depends on various factors. For example, mood, gender, or dietary and smoking habits play a role here. Blood pressure, in turn, affects the health of all organs, including the heart. Excessive blood pressure overloads the blood vessels and the heart has to work much harder to pump blood through the body against the pressure. This constant, high stress can cause the heart and blood vessels to change. Among other things, the following can happen:
- The heart muscle thickens, becoming stiffer and more immobile.
- The vessels close to the heart are constricted by the thickened heart muscle.
- Blockages caused by small blood clots occur more easily in the narrowed vessels.
- The vessels age prematurely due to the high stress.
To keep blood pressure stable in the long term and relieve the heart, the consumption of alcohol should be limited to the following amounts:
- Adult men: 20 to 24 grams of alcohol per day, equivalent to half a liter of beer or a quarter of a liter of wine.
- Adult women: 10 to 12 grams of alcohol per day, equivalent to about a quarter liter of beer or a small glass of wine (0.1 liter).
However, it is best for the heart to abstain from alcohol altogether or not to drink alcohol at least two days a week. Especially if there is already a heart disease, alcohol should be enjoyed with caution. It is best to also ask your attending physician about this.
5) Eat low salt
Like alcohol, eating table salt also has an effect on blood pressure. Salt can increase blood pressure. Therefore, a low-salt diet is beneficial for heart disease. Avoiding table salt or products high in table salt, such as convenience foods, cured meats, sausage, ham, cheese, or heavily salted snacks like chips and peanuts, can lower blood pressure. Instead, use fresh or dried herbs for seasoning and reach for unsalted nuts.
6) Avoid sugar
Popular sweets such as chocolate, gummy bears, lemonade and ice cream contain a lot of sugar and therefore especially many “empty” calories. This means there is a lot of energy in these foods but few nutrients that the body needs. You are therefore only full for a short period of time, which can lead to eating more than is good for you and, as a result, to an increase in body weight. Since being overweight puts a strain on the heart, it is advisable to avoid sugary foods and thus control your weight. A U.S. study even showed that the consumption of sugar significantly increases the risk of cardiovascular disease – although overweight did not play a role. Sugar thus appears to have a negative effect on heart health in various ways. In addition, it has long been known that the cardiovascular system and diabetes mellitus (diabetes) are closely related. The reason: if the sugar level in the blood is permanently high, the walls of the blood vessels can suffer. This in turn promotes the formation of arteriosclerosis and blood clots. In the worst case, this leads to a heart attack. Most people with diabetes die of a cardiovascular disease such as heart attack or stroke. People with diabetes in particular should therefore watch their sugar consumption and reduce it as much as possible. When the craving for sweets comes, simply reach for the following foods as a substitute:
- Dried fruit (apple rings, apricots, raisins, etc.).
- Popcorn (preferably unsweetened or homemade with little sugar).
- Fruit
- Chocolate with high cocoa content
- Oatmeal cookies (preferably homemade)
Mediterranean diet as an ideal diet for the heart
In connection with a healthy diet for heart disease, the so-called “Mediterranean diet” is recommended again and again. The composition and preparation of food in the manner of traditional Mediterranean cuisine contains mainly fresh fruits and vegetables, fish, white meat, legumes, vegetable oil and nuts. This type of diet helps to stay healthy and favorably influence already existing diseases of the heart, because it influences the following aspects:
- Body weight
- Blood pressure
- Blood sugar
- Blood lipid levels
- Inflammatory processes in the body
Other recommended foods for heart disease
There are many foods that can have a positive impact on heart health. In addition to those already mentioned, these healthy foods for the heart include:
- Fruit: melons, blueberries and currants.
- Vegetables: especially green vegetables, carrots, garlic and onions.
- Cereals: whole grain products from oats, spelt and barley; breads from einkorn and emmer.
- Spices: Ginger, galangal, rosemary, borage.
- Freshly squeezed juices and smoothies
- Still water and unsweetened teas (two liters per day)
What should you not eat if you have heart disease?
The caffeine in drinks such as coffee, tea or cola stimulates the heart and circulation: The heart beats faster and blood pressure rises.For people who rarely reach for caffeinated beverages, too much caffeine can trigger complaints such as tremors, palpitations, headaches, dizziness or restlessness. This can put a strain on the cardiovascular system. It’s best to avoid caffeinated beverages if you experience these effects. In addition, avoid highly salted foods and sweets. Ready-made products often contain a lot of salt and additionally hydrogenated fats or flavor enhancers. You should also avoid alcohol if possible. Also bad for the heart is an excess of animal fats, such as those found in meat or sausage.
Recipe for a healthy heart
The following is a recipe idea for a healthy diet for heart disease. Why not try jacket potatoes with zucchini chive curd? Ingredients (serves four):
- 1 kg potatoes
- 500 g of cottage cheese (20 percent fat)
- 2 tablespoons linseed oil
- 1 small zucchini
- 50 ml water
- Chives, pepper, salt
Preparation:
- Cook potatoes with skin and without salt.
- Coarsely grate zucchini with the peel
- Chop the chives
- Mix the cottage cheese, zucchini, chives, linseed oil and water; season with pepper and salt.
- Potatoes (peeled or unpeeled, depending on taste) salt just before eating, if necessary.
Nutritional information:
One serving provides 342 kcal (kilocalories), 6 g fiber and 16 mg animal cholesterol.
