Modify diet to aid your heart

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> Food for thought: Modify diet to aid your heart

> By JENNIFER DAVIS

> Cabin Columnist

>

> Women and men share many of the same nutritional concerns; however,

> women are more predisposed to some diseases than men due to

> physiological differences. Nutritional concerns for women may be

> magnified because women go through several hormonal changes in their

> life span.

>

> Cardiovascular disease refers to any disease of the heart and

> circulatory system. Coronary heart disease (CHD), one form of

> cardiovascular disease, is a chronic disease, which accounts for

> about 20 percent of all deaths in the United States, while 58 million

> have one or more forms of cardiovascular disease. It is the leading

> cause of death of American women today. One in eight women aged 45

> years or older has had a heart attack or stroke. By the age of 40 to

> 45, the formation of artery-clogging lesions in the inner lining of

> the artery(s) have increased. Unlike men, women of all ages have

> greater lesion development in the aorta tha in other areas. The

> incidence of CHD begins to rise around menopause and then rapidly

> increases after the age of 65.

>

> Due to this increase incidence, it is critical to promote any and all

> heart disease-prevention techniques necessary for optimal health in

> women. Many risk factors include sedentary lifestyle, diabetes, high

> blood pressure, obesity, elevated cholesterol, and low fiber intake.

> The primary dietary factors in the cause or prevention of CHD include

> dietary antioxidants, fiber, and the amount and type of fat consumed.

>

> Research has shown a relationship between the effectiveness of

> antioxidants and oxidation of cholesterol in the artery wall (which

> develops lesions). There has been a protective effect indicated to

> prevent artery-clogging lesions by use of certain antioxidants which

> include vitamins C, A and E. Women have reportedly consumed an

> adequate amount of C and A but lack vitamin E. The recommendations

> are as follows: Vitamin C, 60 mg/day; Vitamin A, 800 RE/day; and30

> I.U. Vitamin E. If you feel your diet lacks these nutrients, a daily

> supplement can assist in these needs, but be sure not to overconsume

> to avoid toxic levels.

>

> Dietary fiber has many functions, including a binding process of

> ingested fats to assist in cholesterol excretion. The National Cancer

> Institute recommends 20 to 30 grams fiber per day. Unfortunately,

> women report an average of only 12 grams/day. Increasing

> fruits/vegetables, whole grains, high fiber cereal and beans in your

> diet can assist in fiber intake. (Always increase fluid intake with

> fiber).

>

> Finally, the link between fat intake and CHD negatively impacts the

> risk of disease and obesity. Being overweight can lead to the

> addition of body fat, which is critical in the development of CHD. It

> is known that saturated fat intake can increase blood cholesterol,

> thus increasing CHD. The American Heart Association recommends that

> less than 30 percent of total calories come from fat and less than 10

> percent from saturatd fat. Based on data, 27 percent of all women

> and 50 percent of women 55 to 74 need diet intervention for high

> cholesterol. Also, women with high triglycerides and low HDL levels

> (the good cholesterol) are at an increase risk in developing heart

> disease. Choosing lower fat food items, avoiding/limiting fried

> foods, and cooking with healthier options are ways to a heart healthy

> diet.

>

> By modifying eating habits and lifestyle and following the above

> recommendations, you can decrease your risk of heart disease. Contact

> a dietitian to assist in making these changes.

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