1. Fat
Your body needs some fats from food to build cell membranes, absorb vitamins and minerals, and for blood clotting, muscle movement, and etc. But, you also need to know what fat is “good” for you and what is “bad” to limit and avoid because fats have different effects on the cholesterol levels in your body. Here, we are talking about the following major dietary fats in the foods you eat:
• Trans fats
• Saturated fats
• Monounsaturated fats
• Polyunsaturated fats
The trans fats and saturated fats are commonly known the “bad” fats because they raise the bad cholesterol (LDL) levels in your blood. LDL cholesterol can increase your risk of heart disease and stroke. Trans fats can also cause inflammation contributing to heart disease, stroke and diabetes[1]. As part of a healthy diet, monounsaturated fats and polyunsaturated fats are recommended to replace trans fats and saturated fats. Monounsaturated fats and polyunsaturated fats can lower LDL cholesterol levels when eaten in moderation.
Trans fats are found in fried foods like doughnuts, and baked goods such as cakes, pie, biscuits, frozen pizza, cookies, crackers, and muffins[2]. Meanwhile, foods with saturated fats are such as fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter and cheese[3]. Obviously, trans fats and saturated fats can be found in many foods that we eat every day! Limit them by reducing their portion and how often you eat them.
2. Sugar
Be it added sugars or free sugars, you should not be eating and drinking too much because they contribute additional calories and zero nutrients for you. With the additional calories, it leads to weight gain and even obesity, thereby deteriorating your heart health. Besides weight gain, a dietary high in sugars can lead to an increased risk for type 2 diabetes, heart disease and other chronic diseases.
Where do you get those added sugars? Soda, pop, cola, tonic, fruit punch, lemonade, sweetened powdered drinks, sports and energy drinks; dairy desserts, candy, grain-based desserts** ready-to-eat cereals, etc. Basically, added sugars and free sugars are easily found in our food and beverages which we consume every day. Cutting back on your sugar drinks and foods as part of your heart-healthy dietary plan.
** The Dietary Guidelines for Americans has identified grain-based desserts as sources of added sugars and saturated fats[4].
3. Sodium
Like the fat your body needs sodium to function, but it is needed in a small amount. However, you can easily consume more than you need because most of the sodium are found in packaged, processed, store-bought, and restaurant foods[5][6]. The key health concerns with the overconsumption of sodium is high blood pressure, and high blood pressure is a major risk factor for heart disease and stroke[7]. High blood pressure burdens your heart and damages your arteries and organs over time.
High blood pressure and high blood cholesterol are the leading causes of heart disease and stroke.
Consuming too much foods high in fat can increase blood cholesterol levels. Consuming too much foods high in sodium can lead to high blood pressure. To avoid from developing high blood pressure and high blood cholesterol, the foods we that eat every day play an important role.
Look carefully types of foods that contain trans fats and saturated fats (‘bad fats’) and those high in sodium, the packaged and processed foods give you these two unhealthy nutrients including added sugars. Adopt a whole food plant-based diet and reduce the packaged and processed foods gradually, alternatively you can choose minimally processed over the ultra-processed foods. It helps increase fibre in your diet at the same time lower the intake of trans fats, saturated fats and added sugar – a change in your dietary to prevent high blood cholesterol, high blood pressure and high blood glucose.
4. Dietary Fibre
Dietary fibre is a crucial component of heart healthy diet. Its benefits range from helping in weight control to stabilising blood glucose to lowering blood cholesterol. Dietary fibre is found only in plant foods. Therefore, it is crucial to include fresh fruits and vegetables, whole grains, and legumes in our daily meals. However, many of us consume less than 20 g of dietary fibre per day[8].
Meta analyses show when compared to people eating less dietary fibre, people eating high dietary fibre have a lower risk of coronary heart disease, type 2 diabetes and colorectal cancer and stroke incidence and mortality[9]. The research, on the other hand, also shows that a low dietary fibre diets can contribute to various non-communicable diseases.
** We have few articles on Dietary Fibre and its heart health benefits published in this blog! You can find them at the ‘Dietary Fibre’ section.
5. Protein
We need protein and we consume protein every day from the foods eaten. What is in your mind when you are asked the types of food which provide you protein? Eggs, meat, cheese, milk? Do you know that legumes are good source plant-based protein? Besides, plant-based foods also provide fibre and less saturated fat compared to high-fat meats – help minimise your risk of heart disease[10].
Legumes, plant-based sources of protein, are:
· All types of beans
· Chickpeas
· Lentils
· Split peas
· Soybeans
Plant-based protein foods can benefit everyone including vegans and vegetarians.
Sources:
1. The truth about fats: The good, the bad, and the in-between. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good Accessed on 5 July 2021.
2. Trans fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat Accessed on 24 July 2021.
1. Saturated fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats Accessed on 23 July 2021.
2. Grain-based desserts in the Child and Adult Care Food Program. 2017. https://www.fns.usda.gov/cacfp/grain-based-desserts-child-and-adult-care-food-program Accessed 24 July 2021.
3. Shaking the salt habit to lower high blood pressure. 2016. American Heart Association. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure Accessed on 26 July 2021.
4. Poor nutrition. 2021. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/chronicdisease/resources/publications/factsheets/nutrition.htm Accessed on 26 July 2021.
5. Sodium. 2020. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/heartdisease/sodium.htm
6. Stephen AM, Champ MM, Cloran SJ, et al. Dietary fibre in Europe: current state of knowledge on definitions, sources, recommendations, intakes and relationships to health. Nutr. Res. Rev 2017; 30: 149-90.
7. Reynolds A, Mann, J. Cummings, J, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet 2019; 393: 434-45.
8. Protein and heart health. Heart Foundation Australia. https://www.heartfoundation.org.au/heart-health-education/protein-and-heart-health Accessed on 31 July 2021.
Disclaimer: Healthy Heart 231 information aims to help readers understand heart health, and encourage them adopting a whole food plant-based diet. It does not replace care provided by medical practitioners and other qualified health professionals.
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