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Cut risk of heart disease by eating more of the right foods

February 1, 2009 12:36 am

ABOUT 80 percent of middle-age women have at least one risk factor for heart disease, but changing their lifestyle could reduce risks by 80 percent.

That's according to the National Heart, Lung and Blood Institute, which is sponsoring National Wear Red Day on Feb. 6. On that day, Americans are encouraged to wear red clothes to raise awareness of the fact that heart disease is the No. 1 killer of American women. (It's also the No. 1 killer of men.)

In this column, I'll share information about foods that can shield your heart. But first, a little detail about what causes heart disease.

Risks for heart disease in women, according to the NHLBI, are:

age 55 or older

a family history of heart disease in a father or brother before age 55, or in a mother or sister before age 65

high blood pressure

high blood cholesterol

diabetes

smoking

being overweight or obese

being physically inactive.

The same factors apply to men, except that the risk of developing heart disease starts 10 years earlier, at age 45.

Fortunately, there's more than one eating plan that can help your heart.

All the proven plans tend to be low in saturated fat and high in fruits and vegetables. Either a standard low-fat plan or a Mediterranean plan--which is higher in heart-healthy fats such as olive oil--can reduce risks of heart attacks by about 30 percent, according to international research.

The first step in reducing your risks, though, is knowing them--so ask your doctor about your numbers for cholesterol, blood pressure and blood sugar. Most doctors recommend healthy eating and exercise, even if you need medications, too.

Beat blood pressure

Ideally, your blood pressure should be lower than 120/80. This applies to men and women. Blood pressure of 140/90 is considered high, and anything in between is considered pre-hypertension by the NHLBI.

Be aware that pregnancy, birth control pills and hormone replacement therapy may increase blood pressure, according to the NHLBI.

If your blood pressure is above 120/80, consider the DASH plan, short for Dietary Approaches to Stop Hypertension. It has been proven to lower blood pressure.

Combining a low-sodium plan with exercise and cutting out alcohol is even better. You can find out more about the DASH plan and preventing high blood pressure at www.nhlbi.nih .gov/hbp/prevent/prevent .htm. Or, you can call the NHLBI at 301/592-8573.

If you're having a hard time making heart-healthy changes on your own, think about seeing a registered dietitian or taking a class on heart-healthy eating. British research showed that people who took classes in addition to individual counseling were more likely to be eating well up to five years later.

GOOD CHOLESTEROL

Total cholesterol below 200 is desirable for everyone to protect the heart. Above 240 is considered high.

To lower your total cholesterol level, limit fatty red meats and sausages, and increase lean fish and chicken, low-fat dairy products, fruits, vegetables, beans and whole grains such as oats. Also, try small amounts of heart-healthy fats such as olive oil, canola oil, nuts and avocados.

While you may need to lower your total cholesterol level, you may need to raise your HDL cholesterol level. HDL is the "good" cholesterol that cleans out your arteries, so it's best to have HDL above 60. Anything below 40 is considered low.

Remember, the H in HDL means high is good. Exercise can raise HDL levels, as can moderate consumption of alcohol--not more than one small drink a day for women, and not more than two for men.

Avoid alcohol if you have high triglycerides, a family history of addiction or if you are taking medicines that interact with alcohol. You don't need to start drinking if you don't enjoy alcohol.

LDL cholesterol is the bad guy, the culprit behind clogged arteries. Ideally, your LDL cholesterol should be below 100. To lower it, follow the same eating advice that applies to lowering your total cholesterol.

Your triglyceride level should be below 150. If it's higher, consider reducing fats and sugars. Avoid alcohol--even one drink can raise triglycerides. Also, get more exercise, and eat fish several times a week, or ask your doctor about fish oil supplements.

WATCH BLOOD GLUCOSE

Hopefully, your fasting blood sugar is below 100. Fasting blood sugar above 126 may indicate diabetes; which is a risk factor for heart disease. Between 100 and 126 could be pre-diabetes. Talk with your doctor if you have either one.

Exercise can help reduce blood sugar. If you have diabetes, a heart-healthy, consistent-carbohydrate diet can help--learn more from a registered dietitian and certified diabetes educator.

EXERCISE SOME MORE

The more exercise you get, the better for your heart and overall health, say scientists at University of Wisconsin--Eau Claire. They found that while exercising moderately for 30 minutes 5 days a week helped, exercising for 45 minutes was even better.

The group found improvements in post-menopausal women's weight, waist circumference and HDL-cholesterol, the more they exercised.

More isn't necessarily better when it comes to dieting, however. Avoid drastic diets. Even modest 5 percent to 10 percent reductions in weight can improve cholesterol and blood pressure--you don't have to reach your ideal body weight to be healthy.

TRICKY TIMES

Women face special challenges when it comes to their health.

The same midlife hormonal changes that raise the risk of heart disease also can cause depression. Be sure to get treated if you are depressed--it's hard to change eating habits if depression is making you sad, sleepless, numb or tired.

Also, middle-age women are more likely to care for sick family members. And a recent study at Columbia University Medical Center linked the stress of care-giving to higher risks of heart disease.

Take good care of your heart.

Jennifer Motl welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.