- eat more vegetables, fruits, whole grain prod-
ucts, low-fat dairy products, lean meats (espe-
cially fish and poultry) - eat fewer processed foods, which tend to be
high in fats, carbohydrates, and sodium - balance the number of calories consumed with
the number of calories expended through phys-
ical exercise
Many people consume far more fats and carbo-
hydrates than they realize, so returning to nutri-
tionally balanced EATING HABITSmay at first seem
restrictive in the context of a “diet.” Portion size is
a significant factor as well. The intent of HEART-
healthy eating is to supply the body with the
nutrients it needs through food choices that
appeal to the individual.
The body also needs a wide range of vitamins
and minerals to carry out its functions and
processes. Minerals such as calcium, potassium,
sodium, and magnesium are additionally impor-
tant for cardiovascular function. These minerals,
called electrolytes because they conduct electrical
current, facilitate and regulate the electrical activ-
ity in the HEARTthat causes it to contract. The KID-
NEYSalso use electrolytes to adjust the body’s fluid
balance, a key aspect of BLOOD PRESSUREregulation.
Excessive electrolyte consumption (such as
sodium, the primary ingredient of table salt) or
insufficient electrolyte consumption (such as
results with prolonged VOMITING and DIARRHEA)
alters the body’s fluid balances, which affects
blood pressure and cardiac workload.
In recent years much attention has focused on
nutrients that appear to inhibit or even prevent
disease processes. Key among them in regard to
cardiovascular health are ANTIOXIDANTS, omega
fatty acids, and SOY. Antioxidants are chemicals
that counter the effects of oxidation, a normal
dimension of METABOLISM, in the body. Oxidation
represents “spent” fuel, the remnants of energy
generation. Oxidation produces molecular frag-
ments called free radicals that randomly attach
themselves to other molecules. When they do so,
they create molecular structures that are not use-
ful to the body. Researchers believe the accumula-
tion of free radicals is a dominant factor in health
conditions such as atherosclerosis and CORONARY
ARTERY DISEASE(CAD). Antioxidants bind with free
radicals, creating molecular structures the body
can eliminate as cellular waste. Vitamins A, C, and
E contain antioxidants that may slow the progress
of atherosclerosis. Another ANTIOXIDANT, COENZYME
Q 10 , also appears to have a measurable effect in
slowing atherosclerotic processes.
Omega fatty acids are polyunsaturated fats—
the “good” fats—that help to lower low-density
lipoprotein cholesterol (LDL-C) and also help to
prevent ATHEROSCLEROTIC PLAQUEfrom accumulat-
ing. Sources of omega fatty acids are cold-water
fish such as tuna, salmon, mackerel, lake trout,
herring, and sardines. Soybeans and soy-based
foods such as tofu contain alpha linolenic acid
(ALA), which is an omega fatty acid precursor
(the body can convert it to omega fatty acid).
See also CALORIE; CARDIOVASCULAR DISEASE PREVEN-
TION; MINERALS AND HEALTH; NUTRITIONAL ASSESSMENT;
OMEGA FATTY ACIDS AND CARDIOVASCULAR HEALTH;
PHYSICAL EXERCISE AND CARDIOVASCULAR HEALTH; SOY
AND CARDIOVASCULAR HEALTH; VITAMINS AND HEALTH.50 The Cardiovascular System