A Healthy Heart
It's never too early to start preventing heart disease.
Heart disease is the primary cause of death in the United States. Although usually diagnosed in adulthood, the roots of heart disease often begin in childhood.
Research has shown that plaque begins building up in the walls of the arteries very early in life. Because heart disease is the result of a lifelong process, strategies to reduce risk should begin as early as possible.
Diet is one of the key lifestyle factors that can be controlled when it comes to reducing heart disease risk. Consult with your cardiologist and nutritionist to learn how simple changes in your daily habits can have a dramatic impact on your cholesterol levels and overall heart health.
Children, adolescents and adults all benefit from a heart-healthy diet that encourages intake of healthy unsaturated fats, like soft spread margarines, over animal fats, like butter.
Did You Know...
- By replacing butter with soft spread margarine, the average person will cut at least 1200 grams of saturated fat from their diet per year
- Losing as little as 7-10 pounds can significantly lower blood pressure and reduce the risk of developing diabetes and heart disease
- A whole stick of butter has almost as much animal fat and cholesterol and double the amount of saturated fat as three quarter-pound burgers with cheese
- Healthy adults should consume two servings of fatty fish per week to reduce their risk of heart disease
- Lifestyle management of exercise and diet can lead to an approximate 20% reduction in cholesterol levels
- Soft spread margarine provides rich buttery taste, but with less saturated fat and no cholesterol
Frequently Asked Questions About Heart Disease:
Heart disease, also known as coronary artery disease or coronary heart disease, is the number one cause of death in the United States. Heart disease occurs when the arteries in the heart become narrowed and blocked due to fatty buildup (plaque), known as arteriosclerosis. This blockage in the arteries decreases the amount of blood and oxygen that can get to the heart and other vital organs and can lead to heart attacks and strokes.
— Source: American Heart Association
What are the risk factors for heart disease?
Factors known to increase your chances of developing heart disease can be broken into two categories –– those that can be controlled (modified or treated) and those that cannot.
Risk factors you can control or treat include:
• High blood cholesterol
• High blood sugar
• High blood pressure
• Excess body fat (overweight and obesity)
• Tobacco use
• Physical inactivity
Factors that you cannot change are:
• Age (men and women age 65 and older are at increased risk of dying from heart disease)
• Gender (Men are at greater risk over 45 years of age; women over 55 years of age.)
• Race (African Americans are generally at higher risk for heart disease than Caucasians)
• Family history (children with parents who have/had heart disease are at a greater risk than children whose parents have not had heart disease)
— Source: American Heart Association
Heart disease doesn't happen overnight – it begins developing in early childhood and may not produce symptoms until adulthood. Over the years, fat and cholesterol can build up in the arteries, which can block the flow of blood to the heart and other vital organs. Eventually, these blockages can lead to poor circulation, heart attack, stroke, and even death. Expert health organizations recommend that anyone over the age of two keep their saturated fat, trans fat and cholesterol intakes low in order to prevent fat buildup in the arteries later in life.
What is a heart-healthy eating plan for my family?
A healthy eating plan is one that is good for the heart, helps in the prevention of chronic disease and controls body weight. In general, a diet that is low in saturated fat, cholesterol and sodium and high in whole grains, fruits and vegetables is recommended for anyone aged 2 and older. More specifically, the American Heart Association recommends eating less than 30 percent of total calories from fat, less than 10 percent of calories from saturated and less than 300 milligrams of cholesterol a day.
When comparing foods, look at the Nutrition Facts Panel, and choose the food with the lower amounts of saturated fat, trans fat and cholesterol. Health experts recommend that you keep your intake of these nutrients as low as possible while consuming a nutritionally adequate diet.
— Source: American Heart Association