Ashley Baker

Eating the right foods to reduce the risk of health conditions may seem like a daunting and challenging feat. However, with the right knowledge, maintaining a healthy diet can be convenient and easy. Heart disease is the leading cause of death in the United States, killing approximately 700,000 people each year (Centers for Disease Control and Prevention [CDC], About Heart Disease, 2023). There are many dietary risk factors for heart disease, including a diet high in saturated fat, trans fat, and cholesterol (CDC, Know Your Risk, 2023). Fortunately, these factors can be eliminated by incorporating the proper foods into your diet. Simply adding one more serving of vegetables and eating smaller portions of meat could reduce your risk of heart disease. Reducing the risk of heart disease requires a combination of both adding and eliminating foods to your diet—eating healthy does not solely have to be a restriction of the food you enjoy.

High Blood Pressure and Its Impacts

One of the main contributing risk factors to heart disease is high blood pressure. Although heart disease is a multifactorial disease—meaning it is caused by both genetics and environmental factors—a healthy diet has a significant impact on developing heart disease and other cardiovascular conditions (Reece et al., 2014). A high intake of sodium provokes water retention, creating additional pressure on blood vessel walls, leading to high blood pressure. High blood pressure damages the arteries, significantly increasing the risk of heart disease. Inversely, reducing sodium consumption can improve blood pressure, reducing the risk of heart disease (Grillo et al., 2019). It may seem counterintuitive, but most excess sodium consumption comes from processed foods, rather than table salt.

Cholesterol and Its Impacts

In addition to high blood pressure, cholesterol is also a main contributing risk factor to heart disease (CDC, Heart Disease and Stroke, 2023). There are three types of cholesterol found in your blood: low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, and triglycerides. Cholesterol comes from both the food you consume and your liver. High levels of LDL cholesterol and triglycerides are associated with higher risks of heart disease, as they clog the arteries with plaque. On the contrary, higher levels of HDL cholesterol, which carry cholesterol in the blood back to the liver, have been associated with a lower risk of heart disease. A healthy blood lipid profile includes <100 milligrams per deciliter (mg/dL) of LDL cholesterol, >40 mg/dL of HDL cholesterol, and <150 mg/dL of triglycerides (Lee & Siddiqui, 2022). The main sources of LDL cholesterol and triglycerides are saturated fat and trans fat. Reducing consumption of foods high in saturated and trans fat can lower LDL cholesterol and triglyceride levels. Common foods high in saturated and trans fat include red and processed meats, full-fat dairy products, fast food, and fried food (Cleveland Clinic, 2022).

Add Nutritional Foods Too

Apart from eliminating foods, adding nutritious foods to your diet also significantly reduces the risk of heart disease. Adding plenty of fruits, vegetables, whole grains, nuts, and fish to your diet can lower the risk of heart disease (Harvard T.H. Chan School of Public Health, 2022). In addition to a well balanced diet, incorporating alternatives to products high in saturated fat can be beneficial as well (Lichtenstein et al. 2021). Avoid butter, lard, and tropical oils (e.g., coconut, palm), and instead use healthy substitutes, including extra virgin olive oil and avocado oil. As a general rule of thumb, fats that are solid at room temperature should be avoided and fats that are liquid at room temperature should be incorporated in your diet. Improving your cooking methods, e.g., boiling and roasting instead of frying, may also reduce the risk of heart disease. In regards to beverages, a moderate consumption of alcohol, tea, and coffee have been linked to a lower risk of heart disease (Yu et al., 2018). Contrarily, refined sugar beverages, such as soda, should be kept to a minimum.

To Sum Up…

The next time you reach for a stick of butter to fry your chicken, instead, try cooking with olive oil and add some vegetables. Or the next time you buy deli meat, take a look at the amount of sodium on the nutrition label. Reducing your risk of heart disease does not have to be a complicated task. Adding one more serving of vegetables and limiting fast food can truly have an impact on your blood pressure and cholesterol, ultimately minimizing your risk of heart disease.