How to eat for your heart

Remember when heart-smart eating was all about cutting down on saturated-fat-laden foods such as fatty meats and whole-milk dairy products? The idea was that keeping blood cholesterol readings in check would help combat progressive narrowing of arteries over the years. Then, when studies began linking a diet of fruit, vegetables, whole grains and fish to protection against heart attacks and strokes, it seemed that focusing only on reducing blood cholesterol was a weak defence against clogged arteries. Now it turns out that protecting yourself from cardiovascular disease is even more complex than we thought.

As you contemplate affairs of the heart this Valentine's Day, here's how to keep your ticker in top-notch shape.

Keep your pipes clean
First, while high blood cholesterol can raise your odds of having a heart attack or stroke, you need to keep other factors in mind as well. The health or functioning of the endothelium, which is the inner lining of the walls of blood vessels (both arteries and veins) is a prime example.

Think of the endothelium as armour for your arteries. A healthy endothelium can repel assaults by harmful agents -- including smoking, obesity, diabetes, high blood pressure and, yes, high blood cholesterol -- that can cause inflammation, a condition now seen as a factor in developing artery disease.

As well as releasing substances that counter such inflammation, the cells of a healthy endothelial lining also release compounds that decrease the stickiness of blood cells, which could lead to deposits and plaque buildup in arteries, or to the formation of blood clots.

Stay flexible
The endothelium also influences the rate of blood flowing through the arteries, allowing them to dilate or relax during emotional stress or physical exercise. (Think of endothelial dysfunction turning normally flexible, tubular arteries, rigid.)

Research shows that smart food choices keep your arteries healthy in the first place, and also improve endothelial function, making arteries more flexible and decreasing plaque that has already built up.

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