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Heart Disease

The heart is a complex muscle consisting of four chambers, each separated by valves. The right side of the heart pumps deoxygenated blood to the lungs, while the left side pumps oxygenated blood to the body. About the size of a small fist, this amazing pump sends about four to five litres of blood around the body per minute.

The heart contains veins and arteries including coronary arteries - which supply fresh oxygenated blood to the heart itself.

Like any complex piece of machinery, many things can go wrong with the heart. Coronary Heart Disease (CHD) is the most common, and is the leading cause of death and disability in Australia.1

CHD occurs when fatty deposits or plaques build up inside one or more of the coronary arteries, narrowing or blocking the pathway for oxygen to reach the heart. Untreated, CHD can lead to Angina (pain and tightness in the chest) or a heart attack.

 

Symptoms of heart disease include:

  • Chest pain
  • Tightness in the chest
  • Shortness of breath
  • Irregular heartbeat
  • Unusually fast or slow heartbeat
  • Lightheadedness
  • Fatigue

 

What are the risk factors for Heart Disease?

Cholesterol
High blood cholesterol levels are closely linked with heart disease – anything over 5.5 millimoles per litre is a major risk factor.

However there is “good” and “bad” cholesterol. Bad (LDL) Cholesterol is transported to the heart, where it oxidises and clogs the arteries causing heart disease, strokes and high blood pressure. However good (HDL) cholesterol is carried straight to the liver, where it is processed and serves many vital functions in the body including the manufacture of hormones.

HDL cholesterol is thought to actually have a protective effect on the heart, because it scavenges for excess cholesterol in the blood and returns it to the liver to be metabolised.

Research shows that for every 1% drop in the LDL cholesterol level, the risk of a heart attack drops by 2%. Conversely, for every 1% increase in HDL, the risk of a heart attack drops 3-4%.2

Therefore while one cholesterol reading is initially taken, the ratio of HDL/LDL is equally as important and will be examined more closely if cholesterol is high.

Triglyceride Levels
Triglyceride levels refer to the total amount of fat in the blood. Raised triglyceride levels are another risk factor for heart disease as they are closely linked with cholesterol production. Omega-3 fatty acids in fish oil have been shown to lower the levels of triglycerides in the blood by up to 40%.3

High Blood Pressure
If a person has high blood pressure, it increases stress on the whole circulatory system – the heart, arteries and ventricles. Under too much pressure - especially coupled with blocked arteries - the heart may stop (heart attack) or beat irregularly (arrythmia).

Smoking
Cigarette smoke contains chemicals which, along with the carbon monoxide, damage the inner layer of the arteries. This allows cholesterol to enter the artery walls more rapidly and can form blood clots in the arteries which can lead to heart attacks.

Diabetes
Diabetes is another risk factor for heart disease. Many diabetics have a high cholesterol level and may also have raised blood pressure.

 

What can be done to prevent Heart Disease?

If you have a history of heart disease or are over 40 years old, it is wise to visit your doctor for regular blood pressure and cholesterol check and advice on medication. Some doctors may recommend a daily aspirin, which acts as a blood thinner to help prevent the risk of blood clots and blocked arteries. In the meantime however you can greatly reduce the risk of heart disease by leading an active, healthy lifestyle.

Diet and Cholesterol Levels

Diet can greatly influence the level of healthy cholesterol vs. ‘bad’ cholesterol in the body and assist in the maintenance of general heart health.

LDL (‘bad’) cholesterol levels are raised by the intake of certain saturated fats, while HDL cholesterol is raised by the intake of monounsaturated fats and Omega-3 fatty acids.

Not all saturated fats raise cholesterol. Palmitic acid, which is found in palm oil, cottonseed oil, lard, cocoa butter and beef tallow, is the most powerful at raising LDL cholesterol. These oils are commonly found in fast foods and many packaged commercial products such as biscuits and pastries.

Some dairy products – including cheese – also contain a form of cholesterol-raising saturated fat called Mystiric Acid. Red meat, however, does not appear to raise cholesterol levels. Eggs also contain a ‘safe’ type of cholesterol.

Monounsaturated fats (found in olive oil) and Omega-3 fatty acids (found in fatty fish and fish oil supplements) are the best at lowering ‘bad’ cholesterol and raising “good” cholesterol. The Omega-3 in fish oil helps prevent the oxidisation of bad cholesterol, which reduces deposits in the arteries. It also helps reduce blood platelet “stickiness”, helping prevent blood clots which cause heart attack and stroke. Many studies have shown fish oil to be a protective influence on the heart. One major study suggests daily fish oil supplementation may lower the risk of sudden death by heart attack by up to 45%.4

 

Dietary Tips for a Healthy Heart

  • Trim visible fat from all cuts of meat.
  • Include one to two oily fish meals a week. Recent studies however have shown that not all “farmed” Australian fish have high levels of Omega-3.5 A fish oil supplement may be more convenient way to ensure adequate, regular intake of heart-healthy fish oils.
  • Don't batter or fry fish in animal or hydrogenated vegetable fats; pan-frying and deep-frying may decrease the omega-3 content of the fish.
  • Switch to reduced fat or non-fat milk and other dairy products.
  • Instead of frying foods, try steaming, stir-frying or baking.
  • Limit takeaway foods, butter, potato chips, biscuits and cake, and other processed food containing vegetable shortening.
  • Choose fat from unrefined sources, for example, oily fish, nuts, soy, avocado, seeds (in bread) and virgin/cold pressed oils.
  • Use a variety of oils, such as virgin olive oil, canola oil or peanut oil.
  • Use non-stick pans to cut back on the amount of fats that are used solely to stop the food from sticking.
  • Limit salt intake – high salt intake has been linked with high blood pressure.

 

Exercise

Exercise is the other part of the equation to living a heart-healthy lifestyle. Obesity and excess weight (particularly around the belly) increase your risk of heart disease. Regular exercise reduces weight, improves circulation and oxygen flow, strengthens the heart and reduces the risk of heart disease by up to 30%.6 Any kind of cardiovascular exercise is good – particularly walking. Aim to build up to 30 minutes each day at a vigorous pace. See your doctor before starting an exercise program.

 

Supplementary Measures for Heart Health

  • Reduce stress. High stress levels have been associated with an increase in blood pressure.
  • If you smoke, stop.
  • Try drinking green tea: evidence suggests the antioxidants in green tea can help prevent the build-up of fatty deposits in the arteries, act as anti-blood clotting agents and improve blood flow.
  • Garlic contains a compound called allicin which has been found in some studies to lower cholesterol.
  • The flavonoids in red wine may offer heart protective benefits. However alcohol also tends to increase fat levels and blood pressure, so stick to 1 standard glass a day.

 

References

Available on request.

This material is for information purposes only and is not a substitute for medical diagnosis or treatment. If symptoms persist, please contact your healthcare professional.

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