Hit or myth

Vegetarian Times, Feb, 2001 by Patti Woods-Lavoie

Certain aspects of heart disease prevention are no-brainers. We know we should eat a balanced diet rich in fruits and vegetables, exercise regularly and, of course, not smoke. But when it comes to such factors as genetics and gender, there's a lot of conflicting information out there. The following is intended to help discern fact from fiction.

Myth: Heredity is the biggest risk for heart disease.

"You're not doomed just because your parents had heart disease," says Liz Applegate, M.D., a professor of nutrition at the University of California-Davis, and author of Eat Your Way to a Healthy Heart (Prentice Hall, 1999). "It just makes it more imperative to take control." While it's true that people whose parents had heart disease are more likely to develop it than those who don't have a family history of it, the American Heart Association (AHA) says that every lifestyle factor--physical inactivity, high cholesterol, high blood pressure, cigarette smoking--increases your heart disease risk exponentially. The bottom line: The more factors you can take control of, the more impact you'll have on lowering your risk of heart disease.

Myth: Heart disease is primarily a man's disease.

According to the AHA, men do have a higher risk of heart attack than women. But more women suffer fatal heart attacks than do men. In her book, Applegate cites studies showing women to be twice as likely as men to die within the 12 months following a heart attack. About 450,000 men and 500,000 women die each year from cardiovascular disease, making it the No. 1 cause of death in the United States. And while men statistically tend to develop heart disease about 10 years earlier than women, by age 65 a woman's risk of heart attack is equal to a man's.

Myth: Prevention means eating a salt-free diet.

Sodium is essential for the body to function properly. "People need sodium to regulate fluid balance," explains Applegate. It also helps cells absorb nutrients--but that's a delicate balance. Evidence suggests that an increased intake of salt adversely affects blood pressure and can contribute to heart disease. The AHA recommends less than 6 grams per day, or 2,400 mg. of sodium (about 1 teaspoon) for healthy adults. Those with heart disease should consume even less. But you need to mind more than just the salt shaker. Beware of "hidden" sodium in foods like bread, pizza and ready-made or processed foods. One way to reduce the use of salt is to get creative in the kitchen. Fresh lemon juice gives flavor to steamed vegetables, and a variety of herbs and spices can add a healthy zip to your meals. There are also a wide array of salt substitutes available, but do check their sodium contents.

Myth: Heart-healthy food means a bland, boring diet.

Au contraire! A well-balanced diet that is rich in proteins, fruits and vegetables can be varied and interesting. Applegate suggests that vegetarians make an effort to consume high-quality proteins, such as soy products, beans, nuts and low-fat dairy products. An added benefit of eating a more healthful diet is weight loss, which, says Applegate, is one of the best ways to fight heart disease. Even the AHA's new dietary guidelines (modified to reduce the risk of heart disease and stroke) recommend five servings of fruits and vegetables and six servings of grains daily, as well as two weekly servings of foods rich in omega-3 fats.

Myth: All cholesterol contributes to heart disease.

Cholesterol is actually essential to our well-being. But too often, the two forms, "bad" low-density lipoprotein (LDL) and "good" high-density lipoprotein (HDL), are lumped together and called harmful. This couldn't be further from the truth. Cholesterol is needed to insulate nerves, create cell membranes and produce certain hormones. But the body manufactures enough cholesterol for these functions. Problems occur only when there is an excess of dietary cholesterol. It's this excess that can form deposits on artery walls, causing arteries to become thicker and less flexible, blocking blood flow to the heart and substantially increasing the risk of a heart attack. Rather than simply cutting out foods high in cholesterol, however, one should also eat foods that proactively lower levels. Foods high in fiber, such as fruits (apples, oranges, prunes); whole grains (oatmeal, brown rice, whole wheat bread); and vegetables (broccoli, carrots, zucchini) work to decrease LDL levels. The soluble fiber found in these foods traps cholesterol in the intestinal tract, reducing the likelihood of it getting into your arteries. In addition, the fiber also helps to slow the liver's production of cholesterol.