Heart disease affects more than 4 million Australians and accounts for 1 in 4 deaths.
There are many risk factors for heart disease, and there are also many lifestyle changes that can help to lower your risk.
Along with a healthy diet, other important lifestyle choices that have been found to reduce the risk of heart disease include not smoking, being physically active, managing stress levels and maintaining a healthy body weight.
Types of fat in the blood
The two main types of fatty substances that circulate in the blood are called triglycerides and cholesterol.
- Triglycerides are fats that circulate in the blood after a meal, to be used as energy by the cells. Any leftovers that are not used are stored in body fat so they can be utilised for energy between meals. A blood test can measure the level of triglycerides in a person’s blood. When triglycerides are high, it increases the risk of diabetes and heart disease.
- Cholesterol is used to make steroid hormones such as oestrogen, testosterone and the stress hormone cortisol. It is also needed to make bile salts, a necessary component for the digestion of fats.
There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). When the blood contains too much LDL cholesterol, fatty plaques form on blood vessel walls. This restricts blood flow and contributes to heart disease.
Lowering your triglycerides and cholesterol naturally
Some individuals may require medications to manage triglyceride and cholesterol levels. For most individuals, regular exercise and eating a heart-healthy diet are key for maintaining healthy levels and reducing the risk of heart disease.
But what is a heart-healthy diet?
Overall, it is a diet that includes a minimum of processed foods, limited alcohol, and as much fresh food as possible - an abundance of colourful fruits and vegetables, whole grains, nuts and seeds and legumes, as well as fish, and modest amounts of other meats and dairy. This type of diet is rich in fibre and provides healthy sources of carbohydrates, fat and protein.
Dietary fats and heart health
We all need a certain amount of fat in our diet to be healthy; however, choosing the right type of fat is essential for heart health. Rather than focusing on lowering total fat in your diet, it is best to focus on heart-healthy fats. Numerous studies demonstrate that the replacement of saturated fat with monounsaturated and polyunsaturated fats (nuts, seeds, avocadoes, olives) and omega-3 fats (fish) reduces LDL cholesterol.
An easy way to achieve this is by following the Australian Dietary Guidelines.
Where possible, avoid foods with trans fats. Trans fats increase LDL cholesterol and triglyceride levels and reduce HDL cholesterol (also known as the ‘good’ cholesterol). Trans fats are found in some margarine, shortening, and baked products, including pies, pastries, cakes, biscuits, buns, and deep-fried foods.
Fibre and heart health
Dietary fibre comes from plants. The body cannot break down fibre. However, some fibres are fermented and digested by gut bacteria, thus resulting in an increased amount of bacteria in our colon.
Indeed, high-fibre diets are associated with higher diversity and abundance of gut bacteria, which reduce levels of total cholesterol, LDL cholesterol and triglycerides, as well as contribute to blood sugar control, softer stool, and a healthy weight. .
The foods that contain dietary fibre are fruits, vegetables, legumes (beans, peas, lentils), nuts, seeds, and whole grains (such as oats, barley, and brown rice).
A sudden increase in fibre can lead to abdominal discomfort for some individuals. For this reason, it’s better to gradually increase fibre over time and, along with it, increase water intake.
Regular consumption of fibre helps to reduce the risk of heart disease, type 2 diabetes, and colorectal cancer.
Fibre supplements may also provide additional benefits.
Psyllium is a soluble fibre that is derived from the husk of the seed of the Plantago plant, a flowering plant grown in areas such as China, India, and the Mediterranean. Psyllium lowers cholesterol by forming a very viscous gel that slows the emptying of the stomach and delays the absorption of some nutrients, such as fats, in the small intestine.
The bottom line
If you have been diagnosed with high cholesterol and/or high triglycerides, dietary and lifestyle changes are the best place to start.
- Start an exercise program
- Go Mediterranean: Include extra virgin olive oil, vegetables, fruits, whole grains (oats, barley, brown rice and quinoa), legumes, and fish, as well as some dairy products (mostly cheese or yoghurt), a small quantity of meat and poultry, and red wine in moderation.
- Increase your fibre intake
- Manage your stress.
- If you need individual advice, talk to your healthcare professional about a heart-healthy lifestyle plan.
Related Reads
References
- https://www.heartfoundation.org.au/bundles/for-professionals/key-stats-cardiovascular-disease
- https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/triglycerides
- National Heart, Lung, and Blood Institute. (2022, March 24). Heart-Healthy living - choose heart-healthy foods | NHLBI, NIH. Www.nhlbi.nih.gov. https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods
- https://www.heartfoundation.org.au/bundles/healthy-living-and-eating/fats-oils-and-heart-health
- McRae, M. P. (2017). Dietary Fibre Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses. Journal of Chiropractic Medicine, 16(4), 289–299. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731843/
- Amar, M.J.A. et al., 2016. Randomised double blind clinical trial on the effect of oral α-cyclodextrin on serum lipids. Lipids in health and disease, 15(1), p.115. Available at: http://www.ncbi.nlm.nih.gov/pubmed/27405337
- Comerford, K.B. et al., 2011. The Beneficial Effects α-Cyclodextrin on Blood Lipids and Weight Loss in Healthy Humans. Obesity, 19(6), pp.1200–1204. Available at: http://doi.wiley.com/10.1038/oby.2010.280
- Harvard Health, 2015. Know your triglycerides: Here’s why. Available at: https://www.health.harvard.edu/heart-health/know-your-triglycerides-heres-why
- McRorie, J.W. & McKeown, N.M., 2017. Understanding the Physics of Functional Fibres in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fibre. Journal of the Academy of Nutrition and Dietetics, 117(2), pp.251–264. Available at: http://www.ncbi.nlm.nih.gov/pubmed/27863994
- Linus Pauling Institute, Oregon State University 2012. Fibre. Available at: http://lpi.oregonstate.edu/mic/other-nutrients/fiber
- The Heart Foundation, 2017. What causes a heart attack? Available at: https://www.heartfoundation.org.au/your-heart/know-your-risks/heart-attack-risk-factors
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