Heart disease and diet: How plant-based foods like almonds, avocados, and whole grains reduce inflammation

Health benefits of nuts and seeds: Healthy fats in avocados, almonds, or nuts and seeds help lower bad cholesterol levels. Omega-3 fatty acids from flaxseeds and chia seeds are particularly beneficial for reducing inflammation and enhancing heart health (Image: Canva)

Processed foods have become a go-to option in many diets. Packed with unhealthy fats, sugars, and artificial additives, these foods often lead to serious health issues, including heart disease.
Nutritionist and life coach, Nidhi Nahata, founder of Justbe by Nidhi Nahata, reflects on her own battle with inflammation and high cholesterol, revealing how the shift to a plant-rich diet changed her life. “I had inflammation and high cholesterol a few years back. My cholesterol began to rise, and I had little energy to do anything. The source of these issues was a diet laden with processed foods and dairy products," she shares.

Until she made the conscious decision to eliminate these unhealthy foods, she was unaware of their detrimental effects. “Fast foods and dairy products are rich in cholesterol and saturated fats, which irritate our system," Nahata explains. This irritation can lead to inflammation of the blood vessels, significantly increasing the risk of heart disease. Additionally, the chemicals and unhealthy fats present in processed foods can contribute to arterial blockages, complicating heart function. “When you constantly consume such foods, your body begins to break down, facing challenges like high cholesterol and high blood pressure," she warns. "If not well managed, these can lead to heart disease. The good news is that you can rectify much of this harm by choosing healthier options."

Here are Nahata's recommendations of the most beneficial nutrients for your heart that can be found in plant-based foods.

• Eat whole, unprocessed foods: Focus on whole foods such as vegetables, fruits, pulses, whole grains, nuts, and seeds. "These foods contain fibre and vitamins that are anti-inflammatory and help eliminate damaged particles in your body," Nahata asserts. Microgreens, such as spinach and kale, are particularly effective in combating inflammation.

• Add healthy fats: Not all fats are bad. "Choose healthy options like stevia or low glycemic index foods such as avocados, almonds, or seeds," she advises. These fats can lower bad cholesterol levels. Omega-3 fatty acids from flaxseeds and chia seeds are particularly beneficial for reducing inflammation and enhancing heart health.

• Avoid processed foods and dairy: Be cautious of sodas, cakes, and chips, which are often high in unhealthy fats and additives. "Dairy products contain saturated fatty acids that negatively affect cholesterol levels and increase the risk of heart disease," Nidhi points out. By eliminating or minimising these foods, you can significantly reduce inflammation in your body.

• Read labels: When shopping for packaged foods, read through the ingredients. Avoid items with unrecognisable preservatives and additives.

• Shop the perimeter: Stick to the outer aisles of the grocery store, where fresh produce and whole foods are typically located. Avoid the middle aisles filled with sugary and processed items.

• Plan ahead: Prepare meals using wholesome plant-based options like vegetables, grains, and beans. Planning can help you resist the temptation of processed foods when you're in a hurry.