Heart disease risk factors -Poor Diet

Poor diet is thought to be a major culprit in increasing the likelihood of developing heart disease and is estimated to be responsible for approximately 30% of the deaths from heart disease. The effect of diet is complex and some foods are clearly worse and some better for our health than others.

However, when it comes to heart disease it is the effect of the whole diet that is important. A poor diet is not good news for heart disease and can worsen most of the risk factors for heart disease particularly blood cholesterol, blood pressure, diabetes and weight. A better diet can have a big impact on your health and is one of the best opportunities you have to help keep heart disease at bay.

Eating for a healthy heart is an essential first step to reducing your risk of developing heart disease. Not only is it good for your heart but will also help you to a better shape, feel fitter and have more energy. A healthy diet can also work alongside medication to boost your chances of beating heart disease.

A healthy heart diet can lower your risk of heart disease in the following ways:

Reducing your LDL cholesterol (bad cholesterol).
Lowering blood pressure.
Lowering 'sticky blood' and risk of thrombosis.
Reducing the risk of developing diabetes.
Improving the functioning of arteries.

When it comes to eating, a balanced approach is best - you can still enjoy the odd indulgence from time to time, guilt-free, providing that for the majority of time you are following the key messages shown by 'The Balance of Good Health'.

Plenty of fruit and vegetables including legumes such as peas and broad beans, nuts and seeds (these should make up a third of your food intake - aim for 5 servings per day).
Plenty of bread and other cereals (like pasta, rice) and potatoes (these should also make up a third of your food intake).
Moderate amounts of milk and dairy foods, low fat where possible.
Moderate amounts of lean meat and fish and vegetarian alternatives.
Small amounts of fatty, sugary and salty foods.

'The Balance of Good Health' is made up of 5 food groups each group representing a different segment on the plate. Notice that these vary in size, depending on the proportion needed to make up a healthy diet.

The portion size of foods within each segment will depend on your:

Energy needs.
Physical activity.

If your are overweight you need to eat smaller portions.
Whatever the size of your portions - get the balance right!

There may be some things you'll need to do differently or adapt so your diet is as heart healthy as possible. You can make it easy for yourself by making changes gradually, rather than all at once. You'll be surprised by how even the smallest of changes can make such a big difference!

As well as choosing a balance of different types of food you should also be careful not to eat too much overall so as to avoid putting on weight. See our being overweight section for more advice on portion sizes and eating to avoid being overweight.

The good news is that eating healthily today is both delicious and enjoyable. As well as providing us with the nutrients our bodies need to keep healthy, eating good food is one of life's pleasures. Healthy eating isn't about 'don't, don't, don't', it's about making the right choices!

To assess your own personal risk of heart disease and create your own Heart Profile, including ideas and offers to improve your heart health, complete Your Heart Health Assessment

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