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Diet and Heart Disease

	Poor diet and physical inactivity are the most common risk factors for heart disease. A range of social, cultural, economic and physiological factors, including the available food supply and cost, influences the role of diet and nutrition.
	The role of fat intake in heart disease is now fairly clearly established. The direct protective effect of specific diets or dietary changes is less clear but there are general health benefits in promoting healthy eating.

Overweight and obesity are risk factors for heart disease. Strategies to reduce weight involve changes to behaviour, physical activity, diet and combinations of all three. Dietary changes include salt reduction, dietary fibre increase, and an adequate intake of fresh fruit and vegetables.

How does diet help heart health?

A healthy diet is a balanced diet of protein (lean meat, fish, dairy products and vegetarian alternatives), unsaturated fat, carbohydrates (starchy foods such as bread and pasta), vegetables and fruit. It should be low in saturated fat, salt and sugar. Healthy eating can reduce your risk of heart disease by:

•	Lowering blood pressure, a major risk factor for heart disease
•	Increasing good HDL cholesterol that transports fat away from the arteries and back to the liver for processing
•	Reducing levels of bad LDL cholesterol that can form fatty deposits in the arteries and contribute to heart disease
•	Preventing blood clots that can lead to heart attack and stroke
•	Keeping body weight in the healthy range.

A healthy diet can also increase your chances of survival after a heart attack by relieving pressure on your heart and circulation.

Work out your BMI - Body Mass Index

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Take your weight (kg) and divide it by the square of your height (m). For example, if you weigh 80kg and are 1.7m:

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Multiply your height by itself 1.7x1.7=2.89 Divide your weight by this figure. 80 ÷ 2.89= 27.7.

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27.7 is the BMI

Being overweight puts extra strain on all your organs, including your heart. The foods that contribute most to weight gain are often high in fat, which can also play a role in heart disease. You should try to lose weight if your BMI is higher than 25. Aim to lose a steady rate of 0.5kg (1-2lb) per week. This means you need to reduce your calorie intake by 3500 calories overall - 500 calories a day.


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