What You Need to Know about Heart Disease

Cardiovascular disease, or heart disease, is a broad term that refers to a variety of diseases which affect the heart.  Here, I am referring to the most common type of heart disease, coronary artery disease which affects blood flow to the heart and can lead to a heart attack.  This is the leading cause of death in the US, and is highly preventable.

Some of the basic blood markers that indicate increased risk of heart disease include cholesterol levels, triglyceride levels and inflammation markers such as C-reactive protein (CRP) and homocysteine.  These should be done annually so that any abnormal results can be addressed before damage is done.  I have seen abnormal results in people as young as 20, so I recommend starting at that age.

What Causes Heart Disease?

While this form of heart disease is now the leading cause of death in the US, accounting for approximately 690,000 deaths in 2020 according to the CDC, it was a rare cause of death less than 100 years ago.  In 1930, less than 3,000 people died from coronary artery disease according to the CDC.  Rates of stroke, which is blockage of blood supply to the brain, have similarly increased.

How to Prevent Heart Disease

It is commonly recommended to avoid saturated fat to prevent heart disease.  However, saturated fat is an essential nutrient and simply should be eaten in the proper amounts.  You can learn more about my recommendations for saturated fat in my blog on red meat.

The best way to prevent heart disease is to eat an anti-inflammatory diet.  This is made up of whole, unprocessed foods like fresh fruit and vegetables, wild caught fish, pasture raised chicken and grass fed beef all flavored with fresh or dried herbs and spices.

Food to Support Heart Health

·      Low mercury fatty fish like wild salmon, sardines, anchovies, trout

o   These foods are the richest source of omega-3 fatty acids, which reduce inflammation and support healthy levels of serum cholesterol, triglycerides, blood sugar and blood pressure. 

·      Green tea

o   This is a great source of polyphenols and catechins, which are antioxidants that reduce oxidative damage.  Studies have shown it to increase insulin sensitivity, improve cholesterol, blood pressure, and triglycerides. 

·      Garlic

o   The compound Allicin, in garlic, has been shown to improve blood pressure and cholesterol levels, and inhibit blood clot formation, which decreases the risk of heart attack and stroke.

·      Olive oil

o   Rich in antioxidants and monounsaturated fats, both of which are shown to benefit heart health

·      Leafy green vegetables, like kale, spinach, chard and collard greens

o   These are a rich source of vitamins, minerals and antioxidants, particularly Vitamin K, which protects arteries and promotes proper blood clotting.  Greens are high in dietary nitrates which help have been shown to reduce blood pressure, and decrease arterial stiffness.  The are also an excellent source of fiber, shown to reduce blood pressure and inflammation, and balance blood sugar levels.

·      Dark chocolate

o   Rich in heart protective antioxidants like flavonoids, dark chocolate has been shown in several studies to lower the risk of heart disease.  Be sure to choose a high quality dark chocolate with a cocoa content of at least 70% like Endangered Species Panther 88% Dark Chocolate or add unsweetened cacoa nibs to your smoothie. 

·      Berries

o   Berries are packed with nutrients for heart health.  Antioxidants like anthocyanins protect against oxidative stress.  Eating berries regularly can help reduce several risks for heart disease including decreasing LDL cholesterol, inflammation, BMI, and systolic blood pressure.  It also supports healthy blood vessels, which control blood pressure and clotting.

·      Nuts & seeds

o   Nuts and seed provide fiber and healthy monounsaturated fats

Knowing you’re at risk of heart disease can seem very scary with its risk of early death and poor quality of life.  However, with simple adjustments to your diet and lifestyle, you can easily avoid this disease. 

Check out my Instagram page for lots of ideas on how to eat a delicious anti-inflammatory diet that prevents heart disease.