How to take control and reduce the risk of heart disease through the cardioprotective diet.
The Mediterranean diet is packed with cardioprotectors and does not contain the amounts of animal fats (margarines, cakes, processed foods) characteristic of the British diet.
It contains fruit, vegetables, pulses, nuts, cereals, fish, olive oil and small amounts of meat and dairy produce. It is known as cardioprotective due to the numerous health benefits that it provides.
The main functions of this type of diet include: - a weight management role
- reduction in serum LDL cholesterol and triglyceride levels
- where possible, the increase of HDL cholesterol levels
- good antioxidant protection to prevent the accumulation of free radicals
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Features of a cardioprotective diet
Low in fat and low in saturated fatty acids
Reducing the quantity of fat in the diet is essential for weight management. It is also important to consider the type of fat consumed.
Saturated fats, present in meat, dairy produce, cakes and many other processed foods increase the serum levels of LDL cholesterol. We should aim to avoid or keep to a minimum the foods that cause these levels to rise.
Dietary cholesterol itself (present in dairy produce such as eggs) does not have a significant adverse effect on serum LDL cholesterol levels.
Low in trans fatty acids
Trans fatty acids are similar to saturated fatty acids, raising LDL cholesterol and decreasing HDL cholesterol levels.
They are produced through the process of partial hydrogenation (hardening) of vegetable oils. They are then used in manufactured foods to give the desired palatability and make fat less susceptible to rancidity.
Replaces saturated fatty acids with monounsaturated and polyunsaturated fatty acids
Monounsaturated and polyunsaturated fatty acids have the opposite effect to saturated fatty acids - they lower LDL cholesterol. They are present primarily in olive oil.
| Polyunsaturated fatty acids can be divided into two groups: - omega-6 fatty acids e.g. linoleic acid in sunflower and safflower oils
- omega-3 fatty acids e.g. Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) in oily fish and fish oils.
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The ratio of polyunsaturated fatty acids to saturated fatty acids i.e. the P:S ratio is important. For further information, see the Essential nutrition topic.
Ensures good intake of oily fish
EPA and DHA present in oily fish and fish oils decrease LDL cholesterol by replacing saturated fatty acids in the diet. The fatty acids reduce platelet aggregation, which is considered to cause their anti-thrombotic effect (clot reducing). They also decrease serum triglyceride levels.
Replaces some fat intake with soluble fibre
Soluble fibre such as oat bran and legumes help reduce LDL cholesterol levels. It also helps with weight management due to the fact that these carbohydrates provide fewer calories than fat, and result in better satiety (feeling of fullness).
Includes soya protein
There is some evidence that a soya based protein diet can reduce serum LDL cholesterol levels. Phytoestrogens present in soya have recently been researched in relation to cardioprotection.
Low in salt
Reduction of salt intake can lower blood pressure. High blood pressure (hypertension) is a risk factor of heart disease. This is part of the DASH diet for hypertension.
Alcohol in moderation
In moderation, alcohol can offer some protection by slightly increasing HDL cholesterol levels. Red wine in particular contains protective phytonutrient components.
Eat at least 5 portions of fruits and vegetables a day - the antioxidant story
This advice has been well circulated throughout the media and The British Dietetic Association launched the Take 5 campaign, because of the many health benefits provided by fruits and vegetables.
There is an inverse and powerful association between fruit and vegetable intake and heart disease mortality. This is partly due to the well-known antioxidant vitamins present - beta carotene, vitamin C, vitamin E - and others.
Fruits and vegetables contain an array of beneficial components which have antioxidant activity, known as phytonutrients, heralded as the nutrients of the future.
Together, the traditional and these newly acclaimed antioxidants have beneficial effects on lipoproteins and help prevent the oxidative damage caused by free radicals. Phytonutrients have been a part of our diet for centuries, but it is only recently that their true health benefits have been discovered.
Once again it is the cumulative effect of the many different components in food which is important; the effects of individual food components are small.
Useful information Saturated fats tend to be solid and are found in the following foods: - Meat and meat products: beef, lamb, pork, suet, lard and dripping
- Dairy products: milk, butter, cream and cheese
- Some vegetable oils and hard margarines containing coconut or palm oils that have been treated to make them solid.
Unsaturated fats tend to be soft or liquid, and can be found in the following foods: - Vegetable oils: Sunflower, corn, soya, rape seed and olive
- Soft margarines labelled "high in polyunsaturated fat"
- Certain foods: nuts, oily fish such as tuna, mackerel, sardines, salmon and trout.
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| How to reduce your fat intake: - Use skimmed or semi-skimmed milk
- Trim off visible fat from meat and choose lean cuts if possible
- Cut down the amount of meat products you consume, such as sausages and burgers
- Eat more fish and poultry
- Remove the skin from poultry
- Cut out completely high fat snacks such as crisps and biscuits. Replace with fruit or low fat yoghurt
- Consider different cooking methods - steamed fish or chicken is tasty and healthy.
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20/05/2009