According to the American Heart Association, between 2013 and 2016, 121.5 million American adults had some form of cardiovascular disease. However, there are positive steps those affected by heart disease can take in order to improve their health condition.
Reduce and Replace Fats
Multiple studies show that reducing intake of saturated fats and trans fats in your diet and replacing them with good fats can have positive effects on cholesterol and vascular or circulatory health – both significant risk factors for heart disease. Additionally, the 2015 Dietary Guidelines for Americans state that replacing saturated fats with unsaturated fats may be associated with a reduced risk of cardiovascular disease. Dietary guidelines from Health Canada encourage consumers to choose foods with unsaturated fat as part of a balanced, heart-healthy diet.
A review from the Cochrane Database showed that replacing saturated fats with unsaturated fats proved to be beneficial. The review analyzed results from 48 research studies, and the results suggest that modifying fat intake by increasing unsaturated fats and reducing saturated fats (but not just reducing fat intake alone) can reduce the risk of cardiovascular events – such as heart attack and stroke – by 14%. These results were not seen when saturated fat was replaced with carbohydrates. Furthermore, benefits seem to be best when the patients adhere to the new fat intake for at least two years, and those who are already at risk for cardiovascular disease may benefit the most.
Reduce Cholesterol
The Dietary Guidelines indicate that over 70% of Americans consume too much saturated fat. The most recent guidelines recommend consuming less than 10% of calories from saturated fatty acids, avoid trans fats and replace them with good fats.
A diet high in unsaturated fat helps reduce heart disease and stroke by reducing both total and low-density lipoprotein (LDL) cholesterol and triglyceride (fat in the blood) levels. Omega-9 fatty acids have been shown to increase HDL (“good”) cholesterol and decrease LDL (“bad”) cholesterol, thus helping to eliminate plaque buildup in the arteries, which may cause heart attack or stroke.
A scientific review revealed there is strong evidence that replacing carbohydrate intake with unsaturated fats can have positive effects on blood cholesterol levels and other cardiovascular risk factors. The results of the research suggest replacing carbohydrates with monounsaturated fats increases HDL cholesterol while replacing carbohydrates with polyunsaturated fats both increases good cholesterol and decreases bad cholesterol.
Overall, unsaturated fats have positive effects on cholesterol, whereas saturated and trans fats negatively impact cholesterol levels and increase risks for heart disease.
Protect Your Arteries
Replacing trans and saturated fats with omega-3, omega-6, and omega-9 has been shown to prevent atherosclerosis or “hardening of the arteries.” Think of saturated or trans fats as solids that can eventually clog your arteries, which keeps the blood from flowing properly. Omega-9 fatty acids, commonly referred to as monounsaturated fats, have been associated with important health benefits.
Research has shown that omega-9 fatty acids are protective against metabolic syndrome and cardiovascular disease risk factors. A review paper published in Lipids journal substantiated the cardioprotective value of omega-9 fatty acids. According to the review findings, increasing the consumption of omega-9 fatty acids, specifically as a substitute for saturated fat, provides beneficial health implications for cardiovascular disease, metabolic syndrome and overall health.
Omega fatty acids may help reduce inflammation and risk of blood clot formation. Plus, these fatty acids may lower your chance of developing stroke risk factors such as heart disease and high blood pressure.
In fact, the American Heart Association encourages people to eat at least two servings of fish weekly; it may lower the risk of coronary heart disease and stroke. According to a study published in the Journal of the American Medical Association, women who eat fish more than once a month may lower their risk of stroke by as much as 40%.
Additionally, research published in the New England Journal of Medicine suggests that following a Mediterranean diet that includes extra-virgin olive oil and mixed nuts may also help reduce the risk of stroke by almost 40% in older adults who are at high risk of cardiovascular disease. The significant risk reduction for stroke was greater than that seen for combined cardiovascular end points, and study authors note these results may be due to a potential for components of the Mediterranean diet to exhibit strong effects on stroke risk factors specifically.
The latest research suggests replacing saturated and trans fats with unsaturated fats can have beneficial effects on insulin sensitivity and is likely to reduce one’s risk of developing type 2 diabetes.
The American Diabetes Association recommends individuals affected with type 1 or 2 diabetes limit intake of saturated fat and choose monounsaturated and polyunsaturated fats instead. Additionally, a review of several different clinical trials shows that monounsaturated fats can “prevent or ameliorate metabolic syndrome[2] and cardiovascular disease (CVD) risk” by favorably moderating blood lipids and blood pressure.
A study published in the Journal of the American Medical Association also suggests eating a diet rich in omega-3 fats may help keep high-risk children from developing type 1 diabetes.
New research also indicates that adhering to a Mediterranean diet—with an emphasis on consuming extra-virgin olive oil and mixed nuts—may reduce the risk of type 2 diabetes in older adults who are already at a high risk of cardiovascular disease by up to 40%. Both extra-virgin olive oil and mixed nuts are anti-inflammatory in nature, exhibit antioxidant effects and provide unsaturated fatty acids that have previously been shown to decrease diabetes risk.
The latest research suggests replacing saturated and trans fats with unsaturated fats can have beneficial effects on insulin sensitivity and is likely to reduce one’s risk of developing type 2 diabetes.
The American Diabetes Association recommends individuals affected with type 1 or 2 diabetes limit intake of saturated fat and choose monounsaturated and polyunsaturated fats instead. Additionally, a review of several different clinical trials shows that monounsaturated fats can “prevent or ameliorate metabolic syndrome[2] and cardiovascular disease (CVD) risk” by favorably moderating blood lipids and blood pressure.
A study published in the Journal of the American Medical Association also suggests eating a diet rich in omega-3 fats may help keep high-risk children from developing type 1 diabetes.
New research also indicates that adhering to a Mediterranean diet—with an emphasis on consuming extra-virgin olive oil and mixed nuts—may reduce the risk of type 2 diabetes in older adults who are already at a high risk of cardiovascular disease by up to 40%. Both extra-virgin olive oil and mixed nuts are anti-inflammatory in nature, exhibit antioxidant effects and provide unsaturated fatty acids that have previously been shown to decrease diabetes risk.
Fat is no longer viewed as a nutrition villain among health experts and while consumers also are catching on to the health benefits of including good fats in their diet, some still see fat as the enemy when it comes to weight management. However, new research is demonstrating that healthy fats are not a hindrance to weight control – and can even be beneficial!
It is well known foods containing healthy fats, such as avocados, canola oil and nuts, take longer to digest, curbing hunger and appetite and helping reduce overall calorie intake. A systematic research review demonstrates a high-fat diet does not necessarily equal high body fat: a Mediterranean-style diet high in good fats produced greater weight loss than a low-fat diet after one year and beyond. Another randomized control trial found a Mediterranean diet including healthy fats is not likely to cause weight gain.
Additionally, emerging research has tied monounsaturated fat to reduced levels of abdominal fat, a type of body fat that can be particularly harmful to health. A study in the Nutrition Journal showed that subjects who consumed tree nuts had lower BMIs, smaller waist circumferences and even less insulin resistance than people who did not consume nuts. Another study found canola and high-oleic canola oils can reduce abdominal fat when used in place of bad fats.
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