Your health can benefit from eating nutrient-rich fruits and vegetables daily. No single fruit or vegetable provides all of the nutrients you need to be healthy, so be sure to eat a wide variety of produce.
Eating a variety of fruits and vegetables is associated with a decreased risk of certain diseases or health conditions, as stated by Health Canada, Harvard School of Public Health, Canadian Cancer Society, Dietitians of Canada and the Heart and Stroke Foundation. The majority of Canadians do not meet the recommendation of eating 5 to 10 fruits and vegetables per day (1). Yet it is worth the effort to increase your daily intake.
Healthy Eating and Heart Disease and Stroke
Heart disease has a major impact on the quality of life, including chronic pain, activity restriction, disability, and unemployment.
What is HEART DISEASE?
Heart Disease (cardiovascular disease) is the number one killer of Canadians and puts a great burden on our national health care system (2).
The term cardiovascular refers to the whole system of the heart (cardio) and the blood vessels (vascular) including arteries, veins, arterioles, venules, and capillaries that service body organs (3).
The term heart disease is any disorder that compromises the normal functioning of the heart. The most common cause of heart disease is the slow narrowing or blockage of the coronary arteries, which supply blood to the heart (3b).
The term coronary heart disease is the most common form of heart disease. The disease usually results from a slow and progressive narrowing of the small blood vessels that supply blood and oxygen to the heart (coronary arteries), as a result of the building of excess fatty material and plaque (3c).
What is STROKE?
Stroke is one of the leading causes of disability and death in Canada where approximately 15,000 people die each year and 40,000 - 50,000 are hospitalized after suffering a stroke (4). An ischemic stroke occurs (similar to coronary heart disease) when a blood clot blocks a blood vessel in the brain, stopping blood and oxygen from getting to brain cells (5). This is the most common type of stroke (5). A hemorrhagic stroke occurs when a blood vessel breaks in the brain. In both types of stroke, brain cells can die and parts of the body stop functioning (5). The damage of a stroke depends on the location and severity of the blockage in the brain and can affect the ability to move, see, remember, speak, reason, read and write (4).
What is CHOLESTEROL?
Cholesterol is a waxy substance that the body requires in small amounts. Health problems develop when the body makes too much cholesterol or when excessive cholesterol is eaten. The excess contributes to the narrowing of arteries that can cause a heart attack or stroke (6).
There are two types of blood cholesterol. "GOOD" CHOLESTEROL AND "BAD" CHOLESTEROL
The bad cholesterol refers to the blood lipid called LDL (Low-Density Lipoprotein) cholesterol and is associated with increased risk of cardiovascular disease.
The good cholesterol refers to the blood lipid called HDL (High-Density Lipoprotein) cholesterol and is associated with reduced risk of cardiovascular disease (6).
Understand personal cholesterol levels - Health Canada
http://www.phac-aspc.gc.ca/ccdpc-cpcmc/hhk-tcs/english/01_cholesterol/
01_chol_control.htm
What is HIGH BLOOD PRESSURE?
Blood pressure (hypertension) measures the pressure or force of the blood against the walls of the blood vessels (arteries). If this pressure is too high or low it can cause damage in the arteries and can lead to a heart attack or stroke (7).
Normal blood pressure
Blood pressure is normal when the higher number is below 130 and the lower number is below 85.
A normal blood pressure reading is 125 over 80 (125/80).
High normal blood pressure
Blood pressure between 130/85 and 139/89 is on the high spectrum of normal blood pressure and should be watched closely.
High blood pressure
Blood pressure of 140/90 or over is considered high (8).
What are the components in fruit and vegetables that may benefit heart health?
Minimize the risk of Heart Disease and Stroke
Lifestyle changes can reduce your risks - Health Canada
http://www.phac-aspc.gc.ca/ccdpc-cpcmc/hhk-tcs/english/03_highpressure/
03_high_reduce.htm
References
- 1. Overview of Canadians Eating Habits 2004
http://www.statcan.ca/english/research/82-620-MIE/82-620-MIE2006002.pdf
- Health Canada
http://www.hc-sc.gc.ca/dc-ma/heart-coeur/index_e.html
- The US National Library of Medicine & National Institutes of Health
- http://www.nlm.nih.gov/medlineplus/ency/article/002310.htm
- http://www.nlm.nih.gov/medlineplus/ency/article/000147.htm
- http://www.nlm.nih.gov/medlineplus/ency/article/007115.htm
- Health Canada
http://www.hc-sc.gc.ca/iyh-vsv/diseases-maladies/stroke-vasculaire_e.html#is
- Health Canada
http://www.hc-sc.gc.ca/iyh-vsv/diseases-maladies/stroke-vasculaire_e.html
- Health Canada
http://www.phac-aspc.gc.ca/ccdpc-cpcmc/hhk-tcs/english/01_cholesterol/
01_chol_control.htm
- Canadian Heart & Stroke Foundation
http://ww2.heartandstroke.ca/Page.asp?PageID=1965&ArticleID=4984&Src=stroke
&From=SubCategory
- Health Canada
http://www.phac-aspc.gc.ca/ccdpc-cpcmc/hhk-tcs/english/03_highpressure/
03_high_control.htm