The causes and defences to heart disease

Heart disease is the leading cause of death in developed countries. The following will describe what it is, what causes and provide some advice on how to prevent it.

Heart disease is actually atherosclerosis — an accumulation of fatty plaque deposits along the inside of artery walls. The plaques impede blood flow throughout the body's blood vessels, and when a delicate artery in the heart clogs and deprives the organ of oxygen and nutrients, a heart attack occurs. Heart disease is typically caused by factors related to lifestyle, such as high blood pressure, high cholesterol, obesity, inactivity, stress and smoking. De­clining estrogen levels, diabetes, family history, elevated levels of blood lipids called triglycerides, and increased age also contribute to heart disease.

Consuming a low-fat diet with unsaturated fat from olive oil, nuts and fatty fish can significantly improve cholesterol levels.

• Fatty fish are also rich in omega-3 fatty acids, which reduce the risk of death from certain types of heart attack.
• Olive oil and nuts are especially good sources of vitamin E, which may inhibit LDL cholesterol, a factor in artery-clogging plaque.
• Monounsaturated fat is also beneficial to heart health.
• Consuming plenty of vitamin C may protect against heart disease by strengthening blood vessels and possibly regulating blood pressure.
• Flavonoids are thought to enhance the antioxidant actions of vitamin C, and numerous studies link flavonoids in fruit, vegetables, tea and red wine to protection against heart attacks.
•   Researchers believe a unique flavonoid in tomatoes, called lycopene, may prevent atherosclerosis by preventing harmful LDL cholesterol from being oxidized.
• Potent sulfur phytochemicals in garlic and the onion family may inhibit, and even shrink, fatty plaques in the arteries. Some experts recommend a half to one clove per day.
• Folate, a key B vitamin, appears to team up with vitamins B6 and B12 to lower amino acids that clog artieries. Tuna, avocados and potatoes provide generous amounts of vitamin B6; poultry and seafood are rich in vitamin B12.
• A diet rich in soy foods and soluble fibre has been shown to improve heart health by reducing harmful LDL cholesterol. Soy protein (25 grams per day), the soluble fibre in oats (beta-glucan) and beans, and soluble fibre from psyllium seed husk and flaxseed are especially beneficial.
• In a small clinical trial, researchers found that eating a bowl of oatmeal after a meal high in saturated fat significantly protected blood vessels from the harmful effects of the fat. The oatmeal prevented the restricted blood flow in arteries that is typical after a high-fat meal and is a symptom of heart disease.

To maximize your heart health, eat foods such as beans, carrots, oats, asparagus, lentils, avocados, olive oil, fatty fish, flaxseed, shellfish and soy foods.