Eating a heart-healthy diet and being physically active is critical for preventing heart attacks, strokes and other cardiovascular diseases according to a new lifestyle guideline by the American Heart Association (AMA) and the American College of Cardiology.
“Living a lifestyle that can reduce the risk of heart attacks, strokes and other cardiovascular diseases includes both healthy eating habits and regular physical activity,” said Robert Eckel, M.D., co-chair of the guideline writing committee in a press release.
The new guideline report, published journal Circulation, is based on a review of evidence that summarizes key nutrition and physical activity topics for the management of blood pressure and blood cholesterol.
“Eating a heart-healthy diet is not about good foods and bad foods in isolation from the rest of your diet, it’s about the overall diet,” said Eckel.
To lower the blood cholesterol, and particularly the LDL or “bad” cholesterol, the guidelines strongly recommend limiting saturated fat and trans fat.
Saturated fat is found mainly in foods derived from animals, such as fatty cuts of meat and poultry with skin, and full-fat dairy products, tropical oils, such as coconut and palm oil.
Trans fat is found in products made with partially-hydrogenated fat such as many commercially prepared baked and fried foods.
To lower blood pressure, the guideline emphasizes the importance of reducing the amount of sodium consumed each day.
On average, American adults eat an excessive of about 3,600 milligrams each day.
Adults who would need to lower their blood pressure should consume no more than 2,400 milligrams a day of sodium. Sodium is found mainly in salt.
The guideline recommends eating a heart-healthy diet that emphasizes fruits, vegetables, and whole grains, while including low-fat dairy products, poultry, fish and nuts, and limiting red meat, sweets and sugar-sweetened beverages.
Based on a 2,000 calorie per day diet, a heart-healthy eating pattern should include:
• Fruits: 4-5 servings a day
• Vegetables: 4-5 servings a day
• Whole grains, preferably high fiber: 6-8 servings a day
• Fat-free or low-fat milk and milk products: 2-3 servings a day
• Lean meats, poultry and fish: 6 or fewer ounces a day
• Nuts, legumes and seeds: 4-5 servings a week
• Fats and oils: 2-3 servings of healthy oils per day, limit trans and saturated fat
• Limit sweets and added sugars
Physical activity is also an important part of lowering the risk of cardiovascular diseases.
The guideline advises moderate to vigorous-intensity aerobic exercise, such as brisk walking, for an average of 40 minutes three to four times a week.
“Lifestyle modification should be incorporated throughout the therapeutic window,” said Eckel. “These recommendations should be a part of every physician’s practice who is concerned with prevention.”
The recommendations, which are intended for primary healthcare providers, cardiologists, and all providers working with their patients to prevent cardiovascular diseases, are based on scientific evidence from research studies published between 1990 and 2012.
About one-third of American adults have elevated levels of bad cholesterol and have high blood pressure.
Another 30 percent are at high risk for developing high blood pressure (pre-hypertensive).
“These guidelines address important questions. Trials of behavioral interventions with mortality outcomes are rare, because the positive impact of a healthy diet takes place over many years,” said Eckel.
The lifestyle management guideline is one of four cardiovascular disease prevention guidelines being released by the American Heart Association and American College of Cardiology.
Other guidelines address blood cholesterol, risk assessment, and the management of overweight and obesity.
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