It was once believed that limiting your egg intake was an important step in eating a heart healthy diet. After all, one egg yolk provides 215 milligrams of cholesterol (recommended intake is less than 300 milligrams daily). This myth is slowly being dispelled, however, with the release of the 2010 Dietary Guidelines for Americans.
Supported by the U.S. Departments of Agriculture and Health and Human Services, the guidelines are a set of recommendations based on current scientific evidence. They are intended to promote health, lower the risk of chronic disease, and decrease the incidence of overweight and obesity through better nutrition practices and physical activity. The 2010 guidelines state there is no evidence to suggest that eating one egg daily increases blood cholesterol or the risk of heart disease in healthy people. Eggs are an inexpensive, but excellent source of protein, vitamins, and minerals.
It’s February when we are drawn to all ‘things of the heart’ including Heart Disease Awareness month. Because heart disease is the leading cause of death in Iowa, it’s a good time to make sure we are aware of the risks. There are many factors that contribute to a person’s risk for heart disease. Some, like genetics, are not controllable. But lifestyle behaviors such as physical activity and a healthful diet are within your control and can reduce your risk. One area of study is how vitamins and minerals affect the risk of heart attack.
Will taking B vitamins help? At one time researchers thought folic acid lowered the risk of heart attack. Higher blood levels of the amino acid homocysteine were associated with increased risk of heart attack. Because folic acid lowered homoycsteine levels in the blood, it was thought it improved heart health. However, more recent research shows that people who took B vitamins were just as likely as those taking a placebo (e.g. “sugar pill”) to suffer heart attacks. Current research indicates that homocysteine may be a marker of heart attack rather than a cause. So, despite folic acid’s role in lowering homocysteine levels it does not lower the risk of heart attack.
What about multivitamins? The Women’s Health Initiative studies, which followed more than 161,000 people for eight years, showed that those who took multivitamins were as likely to suffer strokes and heart attacks as those who didn’t take multivitamins.
What does improve heart health? The American Heart Association reminds us of ‘Life’s Simple Seven,’ everyday things to do to improve heart health in seven categories:
- Manage Blood Pressure
- Lose Weight
- Get Active
- Reduce Blood Sugar
- Control Cholesterol
- Stop Smoking
- Eat Better
You can complete a simple online assessment called My Life Check to see how you’re doing in each of these seven areas and learn ways to make everyday changes to improve heart health.
Source: Nutrition Action Newsletter July/August 2010, American Heart Association