Heart healthy diet plan: Minimise stress, hypertension, heart attacks with these healthy foods

Heart-friendly foods: Fruits and vegetables are packed with vitamins, minerals, and antioxidants that are essential for heart health. Fill half your plate with colourful fruits and vegetables at every meal (Image: Canva)

After a long day at work, do you find yourself grabbing fast food, snacking on something salty while watching TV, or reaching for a sugary treat? These habits might seem harmless, but over time, they take a toll on your heart. Sedentary living, processed foods, and constant stress silently attack heart health, paving the way for hypertension, high cholesterol, and eventually, heart disease.

The heart is a powerful organ, tirelessly pumping blood throughout your body, delivering oxygen and nutrients to every cell, and removing waste products. According to the American Heart Association (AHA), a well-functioning heart is vital for maintaining the balance and health of your body. However, when the heart’s function is compromised, it can lead to a variety of symptoms, including chest pain, shortness of breath, fatigue, and irregular heartbeat.

Ignoring these symptoms can result in severe consequences, such as heart attacks or strokes, making it essential to support heart health through lifestyle changes, particularly in your diet. A heart-healthy diet is one of the most effective ways to protect your heart.

Here are 6 dietary adjustments you can make to ensure your heart stays strong and healthy:

Whole grains: They are rich in fibre, which helps lower cholesterol levels and reduce the risk of heart disease. Adding whole grains like millets into your diet, in place of refined grains, is beneficial. Consuming millet varieties such as foxtail or pearl millet can have a positive impact on your heart health. The fibre in millets supports healthy cholesterol levels and also helps regulate blood sugar, preventing spikes that could lead to cardiovascular issues.

Prioritise healthy fats: Not all fats are created equal. The AHA recommends replacing saturated and trans fats, found in red meat, butter, and fried foods, with healthier fats like those in olive oil, avocados, and nuts. These unsaturated fats help reduce bad cholesterol (LDL) and increase good cholesterol (HDL), promoting better heart health. An easy swap could be using olive oil instead of butter for cooking or snacking on a handful of almonds instead of reaching for a bag of chips.

Eat more fruits and veggies: Fruits and vegetables are packed with vitamins, minerals, and antioxidants that are essential for heart health. Fill half your plate with colourful fruits and vegetables at every meal. These foods are low in calories but high in nutrients, helping to lower blood pressure, reduce cholesterol levels, and protect against heart disease. Instead of a sugary snack, eat a fresh fruit salad or add a side of steamed vegetables to your dinner. It can provide your heart with the nutrients it needs to stay healthy.

Limit salt intake: Excess sodium in your diet can lead to high blood pressure, a major risk factor for heart disease. The AHA recommends limiting sodium intake to no more than 2,300 mg per day, with an ideal limit of 1,500 milligrams for most adults. This means cutting back on processed foods, which are often high in sodium, and opting for fresh, homemade meals instead. Choose fresh herbs and spices over salt for seasoning or opt for low-sodium versions of your favourite foods. It can help you manage your sodium intake effectively.

Choose lean proteins: Proteins are essential for building and repairing tissues, but it’s important to choose the right types for heart health. Lean proteins like fish, poultry, beans, and legumes are recommended over fatty cuts of red meat, which are high in saturated fats. Fish, especially those rich in omega-3 fatty acids like salmon and mackerel, are particularly beneficial for heart health as they help reduce inflammation and lower the risk of heart disease. Replace a steak with grilled chicken or fish for dinner to make a heart-smart choice.

Cut down on sugars: Added sugars contribute to obesity, inflammation, and high triglyceride levels, all of which increase the risk of heart disease. Studies suggest limiting added sugars to no more than 6 teaspoons per day for women and 9 teaspoons for men. This means cutting back on sugary drinks, desserts, and snacks. Swapping soda for water or unsweetened tea and choosing fruit over sugary desserts are simple ways to reduce your sugar intake and protect your heart.