Heart disease is multifactorial, meaning there are a number of things that contribute to its progression. Having heart disease in your family increases the risk of developing it yourself but genetics is only the loaded gun, it is all the other lifestyle factors that pull the trigger such as nutrition, smoking, stress and sedentary lifestyle.
Regarding heart health and fats, it is very important to have the correct ratio of the essential polyunsaturated fats (PUFAs), omega-6 and omega-3. These fats must be obtained from the diet, as we cannot make them in the body. Their roles are conflicting but equally important, omega-6 fats make pro-inflammatory fatty acids which help fight infection, while omega-3 fats make anti-inflammatory fatty acids, promoting blood clotting and reducing the overall inflammation and chronic disease.
The major dietary source of omega-6 fats is refined vegetable oils used both in homes but also in restaurants such as corn oil, sunflower oil, cottonseeds oil, safflower oil and soybean oil. Ideally we avoid using such vegetable oils for cooking, instead going for a more heat stable oils such as cooking with a little avocado oil, coconut oil, organic ghee, grassfed butter. You can also boost omega-3 fatty acids by choosing grass fed meats over corn fed as they will have to be higher in omega-3 fatty acids, eating wild fish rather than farmed twice a week (best options being salmon, herring, sardines, mackerel and trout), snacking on walnuts, add lots of dark green leafy vegetables and adding chia seeds, milled flaxseeds or flaxseed oil to yogurts, soups or smoothies.
Olive oil is a heart healthy oil and the chosen staple of the Mediterranean diet. It contains a high percentage of the monounsaturated fat, oleic acid, as well as powerful antioxidants such as flavonoids and vitamin E.
Other foods that are high in antioxidants include artichokes, blueberries, goji berries, dark chocolate, red cabbage, kale, beets and spinach. Perhaps the unhealthiest fats and most dangerous for heart health are the industrially produced trans fats. They became a household essential when, in an attempt to eliminate saturated fats, people replaced butter with highly processed and trans-fat laden margarine. In the body, trans fats promote inflammation by blocking the synthesis of anti-inflammatory gamma-linolenic acid (GLA). Studies have also suggested that trans fats play a role in atherosclerosis, cancer and diabetes so it’s wise to avoid at all cost.
It’s critical to meet our daily fibre needs, with the US dietary guidelines listing it as a “nutrient of concern”. There are numerous studies highlighting the protective role dietary fibre plays against conditions such as cardiovascular disease, by lowering LDL or “bad” cholesterol. Increasing dietary fibre reduces overall inflammation in the body, which is important in keeping a healthy heart. The easiest way to meet this requirement is to boost whole and naturally occurring, high fibre foods such as legumes, wholegrains, fruits, and vegetables.
Studies have linked low vitamin D status with increased risk of heart disease so ensuring your levels are within range is so important. The main way to boost vitamin D levels is to get sunlight but you can find small amounts in some foods such as free range eggs, wild salmon and tuna. Vitamin K2 is also important to keep our hearts healthy as it prevents stiffening of arterial walls. The best food sources include natto, fermented soy, goose liver, egg yolks, dark chicken meat and butter.
— The writer is a Dubai-based nutrition and life coach
