How Can Diet Prevent Heart Attack - Essay Example

? How Can Diet Help Prevent Heart Attacks? David Okolie Prof. K. Wolf Writing 303TTT1 26 April The paper aimed to look into the conceptof a healthy diet, it’s essential components, and its impact on heart disease prevention and recovery. Primarily, it highlights the important function of nutrition on preventing heart disease and allowing patients to have chances of recovery from heart-related conditions. Specific examples of foods to avoid and to consume regularly have been provided along with their effects on the levels of cholesterol and blood pressure, thereby identifying their relationships with heart disease. A number of local and international groups that supported cardiovascular health were also included along with the programs and opportunities they provide for the public with regards to heart disease prevention and recovery. All in all, it has been concluded that diet and nutrition, along with lifestyle activities, can have a significant impact on heart conditions. How Can Diet Help Prevent Heart Attacks? A healthy diet provides favorable effects on individuals who suffer from heart disease; generally speaking, a healthy diet can primarily contribute to the prevention of heart disease, slow down the progression of the heart disease that the individual is currently experiencing, as well as enable the patient to easily recover from heart surgery and other heart-related experiences (Kromhout, Menotti, Kesteloot, & Sans, 2002, p. 895). Specific components of one’s diet significantly contribute to the prevention and cure of various heart disease aspects (p. 896). Unhealthy diet, along with physical inactivity, can greatly lead to overweight and obesity and have been considered as the most prevalent factors that increase risks for heart disease (Steinberg & Gotto, 1999, p. 2045). The function of diet and nutrition has been influenced by economic, physiological, cultural, and social factors. Most often, a healthy diet is combined with physical activities and behavioral changes to obtain positive outcomes when it comes to preventing heart disease and enabling heart disease patients to successfully recover (Hu & Willett, 2002, p. 2569). The following sections will look into the concept of a healthy diet and its impact on heart-related conditions. Additionally, the foods to avoid as well as those that should be consumed will be discussed along with the available ways with which the public can obtain assistance for heart disease cure and prevention. A. What is a healthy diet? B. What foods should be avoided? C. What foods help prevent heart attacks? D. What are the accesses to improve diet? What Is A Healthy Diet? A healthy diet refers to one that supports the individual in maintaining and improving his/her health (Steinberg & Gotto, 1999, p. 2044). It plays an important function for lowering the chronic risks for adverse health conditions, including heart disease, hypertension, obesity, and cancer (Hu & Willett, 2002, p. 2569). A healthy diet is comprised of adequate amounts of important nutrients along with sufficient amounts of water (p. 2570). Nutrients are obtained through a wide range of foods; therefore, a healthy diet requires a balance among various nutrients, such as proteins, carbohydrates, and fats (Kromhout, Menotti, Kesteloot, & Sans, 2002, p. 893). This way, it will be capable of supporting the individual’s energy needs and providing the nutrients to address the needs for nutrition without having to bring about toxicity or excessive weight as a result of consuming unbalanced amounts of food. Several diets and recommendations have been established and promoted by certain health institutions, such as the World Health Organization. The group advises that health can be promoted and certain disease be prevented by following a number of guidelines, such as focusing on obtaining the ideal weight and achieving energy balance (Steinberg & Gotto, 1999, p. 2049). Individuals should also limit their intake of saturated fats, focus more on unsaturated fats, and eliminate trans-fatty acids (Marlett, McBurney & Slavin, 2002, p. 997). Meanwhile, it has also been advised by the WHO to increase the consumption of nutritious groups of food, including whole grains, fruits, and vegetables while limiting the intake of sugar and salt. The American Heart Association also established recommendations with regards to having a healthy diet that is comprised of adequate amounts of vegetables, fruits, healthy fatty acids, and limited intake of saturated fats (AHA, 2011). What Food Should Be Avoided? Of all possible changes to lead to a healthy diet that can be beneficial for heart disease prevention and recovery, one common way is to limit the intake of saturated and trans-fat in order to reduce a person’s level of blood cholesterol, thereby lowering his risk of developing coronary heart disease (Hu & Willett, 2002, p. 2570). High levels of cholesterol can result to plaque buildup in the arteries, also referred to as atherosclerosis, which can also significantly increase the individual’s risk for stroke, heart attack, and other heart-related conditions (Steinberg & Gotto, 1999, p. 2046). According to the National Heart, Lung, and Blood Institute, due to the fact that cholesterol levels can be altered through diet, it will also be beneficial to follow a diet that is low in unhealthy cholesterol (Chess, Lei, Hoit, Azimdadeh, & Stanley, 2008, p. 84). This way, it can decrease the possibilities for acquiring heart disease by eliminating plaque, avoiding its buildup, and allowing the blood to freely flow through the arteries. For example, because egg yolks and red meat can increase cholesterol levels, it will be helpful to have a limited consumption of these foods. Saturated fat levels have been advised to comprise less than 7% of an individual’s total calories consumed in one day while trans fat should be maintained at less than 1% of total daily calories (Marlett, McBurney & Slavin, 2002, p. 998). Meanwhile, cholesterol intake should be 300 milligrams per day for healthy adults; however, adults that have a high level of low-density lipoprotein (LDL), also known as bad cholesterol, and are taking medications to lower such cholesterol should only have intake of less than 200 milligrams per day (Chess, Lei, Hoit, Azimdadeh, & Stanley, 2008, p. 85). Limiting the amounts of margarine, butter, and shortening, such as when being added to cooking, can help reduce the levels of saturated and trans-fat. This can consequently help reduce levels of bad cholesterol. Other foods to limit or avoid includes gravy, cream sauces, bacon fat, cocoa butter that can be found in chocolates, along with coconut and palm oils (Steinberg & Gotto, 1999, p. 2046). Aside from cholesterol, blood pressure should always be maintained at favorable levels in order to decrease the risk for heart-related conditions (Steinberg & Gotto, 1999, p. 2044). This can be achieved by controlling the intake of salt in one’s diet; specifically, salt intake that amounts to less than 2,500 mg each day can enable the free flow of blood through the arteries (Chess, Lei, Hoit, Azimdadeh, & Stanley, 2008, p. 86). It can also help maintain a good condition of the artery walls while allowing the pumping of the heart to continue at a healthy rate. Furthermore, an ideal body weight can positively contribute to the favorable outcomes brought about by a healthy diet. An ideal body weight can reduce the risks for heart-related conditions, reduce the pressures experienced by the heart, and has been linked to healthy levels of blood pressure, cholesterol, and triglycerides (Steinberg & Gotto, 1999, p. 2045). Therefore, avoiding the foods that allow individuals to gain excessive weight can yield positive health outcomes. To obtain the most out of a nutritious diet in supporting the prevention of heart disease, certain foods to avoid include full-fat dairy products, organ meats (e.g. liver), spareribs, frankfurters, sausages, hotdogs, as well as fried and breaded meats (Hu & Willett, 2002, p. 2571). Additionally, although fruits and vegetables are essential components of a healthy diet, certain preparations should be avoided, such as fried vegetables or those that are served in creamy sauces (AHA, 2011). Even the intake of fruits that have been canned and packed in heavy syrup or frozen fruits that have been added with sugar should be limited or avoided as well. There should also be a limited intake of grain products that have been produced with white flour, including doughnuts, waffles, muffins, biscuits, cakes, pies, egg noodles, and crackers, as these can contain high levels of unhealthy fat (AHA, 2011). Certain types of fish are also high in fat content and should be avoided; these include salmon, sardines, mackerel, trout, herring, deviled crab, and butterfish (Marlett, McBurney & Slavin, 2002, p. 993). Duck and goose should also be avoided as they have a high fat content due to the layer of fat that is found underneath their skin. To fry foods is commonly considered as an unhealthy means of preparing foods as it can serve as an obstruction to the normal digestion of foods and nutrients (AHA, 2011). The preparation of foods should not rely on frying due to the production of high levels of fat; moreover, frying foods will considerably reduce the amount of nutrients that are essentially found in foods and will also have an adverse impact on the digestive tract. On the whole, in order to effectively reap the benefits of a healthy diet, foods that are rich in saturated and trans-fats that can further increase levels of cholesterol and triglycerides while increasing blood pressure as well should be avoided (Steinberg & Gotto, 1999, p. 2045). What Foods Help Prevent Heart Attacks? As it is a common fact that a nutritious diet can provide a wide range of benefits for an individual, including heart disease prevention and better recovery, there are numerous groups of foods that can be consumed on a regular basis to ensure that all important nutrients are taken in (Fang et al, 2002, p. 1112). Moreover, the presence of such foods serves as a more beneficial alternative to unhealthy foods. For example, fruits and vegetables are an important component for a heart-healthy diet as they provide high levels of fiber, minerals, and vitamins. Most fruits and vegetables are comprised of very low levels of fat and calories; thus, they do not increase the sodium and cholesterols of individuals (Marlett, McBurney & Slavin, 2002, p. 994). Carrots, squash, broccoli, and other green leafy vegetables should be highly incorporated in the diet as they contain fiber that helps reduce cholesterol level (Chess, Lei, Hoit, Azimdadeh, & Stanley, 2008, p. 86). Vegetables should be cooked in a light manner in order to preserve their nutrients. Onions and garlic have also been shown to provide benefits not just for the prevention of heart disease but in boosting the immune system as well. According to Hu and Willett (2002), apples, oranges, and bananas also have high levels of fiber that can positively contribute to heart disease prevention while avocados, cantaloupes, grape fruits, and dried fruits such as prunes and apricots, can be included to maintain a nutritious diet (p. 2572). The dietary fiber found in these foods contributes to heart disease prevention in such a way that is helps control weight because it makes you feel full (Marlett, McBurney & Slavin, 2002, p. 994). They also help prevent plaque buildup in the arteries and reduce levels of bad cholesterol (Steinberg & Gotto, 1999, p. 2043). Both the two forms of fiber, soluble and insoluble, are beneficial for the individual. According to Marlett, McBurney & Slavin, (2002), the soluble fiber that can be found in seeds, beans, nuts, barley, peas, and certain fruits and vegetables has been shown to slow down digestion and proven to reduce cholesterol levels, thereby helping prevent heart-related conditions (p. 994). Meanwhile, insoluble fiber that can be found in whole grains, wheat bran, as well as vegetables can regulate the food passage in the stomach and control bowel movement (Marlett, McBurney & Slavin, 2002, p. 994). Non-fat dairy products, such as skim milk or low-fat cheese and yogurt are also ideal as they provide high levels of calcium, protein, niacin, and Vitamins A and D. Other foods to consume that have low levels of fact and cholesterol and provide adequate amounts of fiber and other nutrients, such as iron and Vitamin B, include cereals, rice, pasta, low-fat bread, and starchy vegetables (e.g. potatoes, beans, peas, corn, and squash) (Steinberg & Gotto, 1999, p. 2043). Whole grain consumption has also been linked to a reduction in the occurrence of cardiovascular diseases when compared to low levels of whole grain intake (Chess, Lei, Hoit, Azimdadeh, & Stanley, 2008, p. 87). The various benefits of consuming whole wheat products have been recognized by consumers all over the world. Although many of these individuals have intended to reduce their intake of carbohydrates that can be obtained through refined wheat products, there has been a significant increase in the demand for whole wheat products, in congruence with the Mediterranean approach to a healthy diet with which whole grains are emphasized (Marlett, McBurney, and Slavin, 2002, p. 999). Eating skinless poultry is also encouraged along with the consumption of lean beef and pork, legumes, and egg whites. Mayonnaise and salad dressings can be consumed if they are made with certain recommended vegetable oils, such as that of olive, soybean, corn, canola, sesame, and cottonseed (Kromhout, Menotti, Kesteloot, & Sans, 2002, p. 894). Certain types of fish that contain omega fatty acids, such as tuna, can help increase high-density lipoprotein (HDL), also known as good cholesterol, and should also be incorporated into the diet (Kromhout, Menotti, Kesteloot, & Sans, 2002, p. 896). Antioxidants have also been reported to play an important function in preventing heart disease and reducing blood pressure. Thus, combining whole foods that contain high levels of antioxidants can yield beneficial outcomes for individuals who intend to promote healthy heart conditions (Diaz, Frei, Vita, & Keaney, 1997, p. 410). For instance, berries (e.g. strawberries, blueberries, blackberries, and strawberries) contain high amounts of pro-anthocyanidins that contribute to the prevention of heart-related conditions. Diaz, Frei, Vita and Keaney (1997) report that red grapes also contain resveratrol and quercetin, which are antioxidants that help improve heart health as they enable blood vessels and arteries to stay open and flexible (p. 411). Tomatoes and broccoli also contain beta-carotene that plays a relevant role for preventing heart diseases. Soy has also been reported to lower LDL levels without reducing the benefits of HDL (Marlett, McBurney & Slavin, 2002, p. 998). Foods rich in Vitamins C and E were also found to have a favorable effect on preventing atherosclerosis that is the hardening of the arteries, even in patients who have undergone heart transplantation (Fang et al, 2002, p. 1109). Bell peppers, parsley, cabbages, lemon juice, papayas, pineapple, kiwi, cranberries, celeries, cucumbers, and watermelons are all excellent sources of Vitamin C while significant sources of Vitamin E include sunflower seeds, almonds, olives, spinach, Swiss chard, turnip greens, and blueberries (p. 1109). What Are The Accesses to Improve Diet? Various organizations have provided resources and information with regards to creating a healthy diet as well as understanding and preventing cardiovascular diseases. Their programs commonly involve education materials that have been designed for the public to acquire learning regarding the important role of a healthy diet in preventing diseases, especially heart-related conditions (Marlett, McBurney & Slavin, 2002, p. 994). For instance, the National Heart, Lung, and Blood Institute provides opportunities for national programs to be carried out in order to determine how diseases related to the heart, blood vessels, blood, and lungs can be prevented through nutrition and other lifestyle changes and activities (AHA, 2011). All these emphasize the prevention of such conditions. The National Cholesterol Education Program also provides clinical guidelines for adults to be able to effectively control their cholesterol and identify possible risks that can lead to heart disease (Marlett, McBurney & Slavin, 2002, p. 995). The American Heart Association also serves as a health agency that aims to reduce mortality rates caused by cardiovascular diseases (AHA, 2011). Both young individuals and the elderly can benefit from these government and non-government institutions by following the guidelines they have set for improving one’s diet and lifestyle (AHA, 2011). Basic recommendations, such as focusing on nutritious foods, consuming less of foods that are of low nutritional value, increasing physical activity, and avoiding tobacco smoke, have all been provided by the AHA to guide the public in making dietary and lifestyle modifications (AHA, 2011). Diet goals, food preparations, modes of cooking, shopping, and dining out have also been delved into by the group in order to provide comprehensive information to the public in adjusting their diet to help prevent heart diseases and improve heart conditions (AHA, 2011). Conclusion A healthy diet is an essential component for combating heart disease and allowing patients to effectively recover from certain heart conditions. As researchers, health practitioners, and the community have recognized the value of nutrition in preventing cardiovascular diseases, it has been of paramount importance to identify the groups of food that should be consumed regularly as well as those that should be limited and avoided to maintain a healthy diet (Kromhout, Menotti, Kesteloot, & Sans, 2002, p. 894). This can consequently help individuals to maintain an ideal weight, lower cholesterol levels, and control blood pressure, all of which are fundamental to promoting a healthy heart. Dietary measures have often included the regular consumption of fruits and vegetables along with fiber-rich whole grains in a healthy diet to enhance heart health (Chess, Lei, Hoit, Azimdadeh, & Stanley, 2008, p. 87). Moreover, the limited intake of saturated and trans-fats along with the reduced consumption of salt and sugar have been associated with favorable heart conditions. Emphasizing these measures when preparing daily menus can significantly reduce the risks of heart-related conditions, such as stroke or heart attacks (AHA, 2011). Local and international groups continue to promote the prevention of cardiovascular diseases through nutrition as well as lifestyle activities, including exercise and consumption of alcohol and tobacco smoking (Chess, Lei, Hoit, Azimdadeh, & Stanley, 2008, p. 87). Physical activities can help individuals control their weight and lessen their risks for developing conditions that can increase the pressure on the heart, such as high cholesterol levels (Steinberg & Gotto, 1999, p. 2043). Additionally, avoiding tobacco smoke can also reduce the possibilities for a person to take in nicotine that narrows the blood vessels and increases blood pressure (Marlett, McBurney & Slavin, 2002, p. 998). They have strongly suggested that proper nutrition, partnered with regular exercise, moderate amounts of alcohol intake, and avoidance of smoking can provide significant benefits for promoting cardiovascular health. References American Heart Association (AHA). (2011). Diet and lifestyle recommendations. Retrieved on April 23, 2011 from http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Dictionary-of-Nutrition_UCM_305855_Article.jsp Chess, D., Lei, B., Hoit, B., Azimdadeh, A., and Stanley, W. (2008). Effects of a high saturated fat diet on cardiac hypertrophy and dysfunction in response to pressure overload. Journal of Cardiac Failure, 14 (1), 82–88. Diaz, M., Frei, B., Vita, J., and Keaney, J. (1997). Antioxidants and Atherosclerotic Heart Disease. New England Journal of Medicine, 337, 408-416. Fang, J.C., Kinlay S., Beltrame J., et al. (2002). 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