Whether or not you choose a vegetarian lifestyle on a daily basis, you're probably aware of the numerous health advantages you can expect from consuming a diet rich in fresh produce, whole grains, beans and legumes, and fresh raw nuts and seeds.

One of the most important benefits you will receive in targeting these healthy food choices is powerful protection for a healthy heart.

This protection helps to reduce your risk of the #1 killer Americans face today— cardiovascular disease.

The root cause of heart disease

According to John McDougall, M.D., in his book The McDougall Program for Women (Plume Publishing, 2000), cardiovascular disease—that includes most illnesses of the heart and arteries—arises from an underlying disorder called atherosclerosis, in which cholesterol plaques block arteries throughout the body.

Atherosclerosis is the cause of most heart attacks and a great number of strokes.

Dr. McDougall explains that the whole process of atherosclerosis begins with the consumption of foods rich in saturated fat and cholesterol, which comprise the typical American diet—primarily meats and dairy products.

He asserts that the best way to reduce your risk of cardiovascular disease is to decrease your dependence on the foods that promote it, targeting instead a reduced-fat, plant-based diet.

Key fats to avoid

Although we need some dietary fat for optimal health, a high intake of saturated fat is repeatedly associated with heart disease, cancer, and diabetes, among other health problems.

Trans-fatty acids—unnaturally saturated fats found in hydrogenated oils—are made when liquid oils are artificially saturated with hydrogen to form solid fats.

These unhealthy fats are found in fried foods, most fast food, margarine, store-purchased crackers, chips and baked goods, and all other items with food labels listing "partially hydrogenated oils."

They should be avoided whenever possible, as they are recognized to promote cardiovascular disease (Nutrition Review 1993 Nov;51(11):340-3).

Folic acid to the rescue

You may have heard of homocysteine and the role it plays in heart disease.

Homocysteine is an amino acid formed during the metabolism of methionine.

Methionine is a sulfur-containing amino acid found in the highest concentrations in animal products, such as meat, eggs and dairy products.

Elevated levels of homocysteine can have harmful cardiovascular effects (Prog Cardiovasc Nurs 2002 Winter;17(1):35-41).

Fortunately, folic acid reduces homocysteine levels naturally, especially when supported by ample amounts of vitamins B-6 and B-12 (Journal of the American Medical Association 2002 Aug 28;288(8):973-9).

According to Elson Haas, M.D. in his book, Staying Healthy with Nutrition (Celestial Arts, 1992), folic acid is found in plant foods, such as dark-green leafy vegetables, as well as beans, wheat germ and soy products.

Dr. Haas points out that many Americans may be deficient in folic acid, since it is found in fresh, unprocessed plant foods that are not a dietary focal point for most Americans.

Since it may be difficult to obtain sufficient folic acid from diet alone, be sure your daily multi-vitamin/mineral formula contains enough of this important nutrient.

Consider the big picture

Despite the overwhelming evidence linking foods high in saturated fat and cholesterol to heart disease, many Americans struggling with obesity are being encouraged to eat more of these foods, not less.

Consider the popularity of diets such as those promoted by Dr. Robert Atkins, whose book Dr. Atkins' New Diet Revolution has sold over 8,500,000 copies to date.

The long-term health repercussions of a diet so high in saturated fat and cholesterol are a source of concern for many in the health community.

As Charles R. Atwood, M.D., F.A.A.P. points out in his book A Vegetarian Doctor Speaks Out (Hohm Press, 1998), most clinical studies published in the last half century clearly show that a high-protein, high-fat, low-carbohydrate diet leads to higher rates of heart disease, stroke, hypertension, and numerous other health problems.

Research attests to the fact that vegetarians have a lower risk of heart disease when compared to the general American population.

In comparison with omnivores, lacto-ovo vegetarians were found to have blood cholesterol levels that were 14% lower, while vegans—those who focus exclusively on a plant based diet—had an even better showing, with cholesterol levels 35% lower than omnivores (J AM Diet Assoc. 1991;91:447-453).

Ultimately, you must do what feels best for you given your lifestyle and dietary preferences. But it's worth noting that small changes can go a long way towards a healthier cardiovascular system.

Let this be the month that you start to reduce your risk of heart disease by boosting your intake of fresh fruits and vegetables, for starters.

For inspiration, go to: www.aboutnhs.com/tips.htm for easy tips on getting your 5-a-day. You and your heart deserve it.