Coronary artery disease (CAD) is the leading cause of death in the United States in both men and women when fatty materials such as cholesterol (plaque) accumulate, causing the artery walls to thicken resulting in arteriosclerotic vascular disease ( ASVD.) When the arteries harden and narrows, less blood can flow to the heart muscle, which can lead to angina or a heart attack. Most heart attacks happen when a blood clot suddenly cuts off the hearts' blood supply causing permanent heart damage. Over time, CAD can also weaken the heart’s so it muscle so it cannot pump blood, well, to the rest of the body and can contribute to arrhythmias and heart failure.

Heart Health Diet

The most important step you can take to lower your risk of coronary artery disease (CAD) - is reducing your blood cholesterol by limiting unhealthy saturated and trans fats.High blood cholesterol can lead to plaque buildup in your arteries, which could increase your risk of heart attack and stroke.

According to The American Heart Association guidelines, saturated fats should be less than 7 percent of your total daily calories, and trans fats should be Less than 1 percent of your total daily calories and cholesterol less than 300 milligrams a day for healthy adults. You can eliminate saturated and Trans fats by limiting the amounts of solid fats like margarine, butter and shortening. Chose lean meats with less than 10 per cent fat and by trimming fat off meats.

Healthy Cooking

The best start to a healthy diet is cooking at home and having control of what and how you eat. When shopping for groceries – read nutrition labels and buy only those ingredients that have nutritional value. Use healthier preparation methods when preparing foods at home – use low fat cooking methods - bake, steam, broil, microwave, or boil foods. When frying foods - use polyunsaturated and monounsaturated oils.

You Don’t Have to Compromise Flavor-

Cooking and eating healthy does not mean you have to compromise on taste. Prepare recipes that use less fat and sodium and blend various herbs, spices, and other flavorings as a way of adding and bringing out flavor in foods. Blend basil, chives, allspice, onion, and garlic and use in place of salt. While salt substitutes may be substituted in place of salt - they contain potassium chloride which can be harmful to some people with certain medical conditions.

Healthy Eating

Limit unhealthy fats and cholesterol - choose low-fat protein sources - eat more vegetables and fruits

Eating fruits and vegetables is another way of lowering the risks of heart disease. Consuming appropriate amounts of essential fruits and vegetables-as part of a healthy diet of will help to improve and maintain your health.

Vegetables and fruits contain phytochemical – a natural occurring substance found in plants - may help prevent cardiovascular disease. Already part of our diet, the easiest way to get more phytochemcals is to eat 5 to 9 servings - per day - of fruits and vegetables such as blueberries, cranberries, cherries and apples and cauliflower, cabbage, and broccoli. There are more than a thousand known phytochemicals. Some of the well-known phytochemicals are lycopene in tomatoes, isoflavones in soy and flavanoids in fruits.

Changing your lifestyle may seem daunting, at first, but making small manageable changes now, is the first step to lowering the risks of heart disease.

The American Heart Association

http://www.heart.org/HEARTORG/General/Frequently-Asked-Questions-About-Bad-Fats_UCM_306349_Article.jsp