The one-time "old folks’ disease" is now creeping into younger generations at alarming rates. From genetics to environment, there are many factors that contribute to heart health, but one of the most important may be found in the simplest of locations – our food plate. What we consume every day, in other words, has a profound effect on how our heart works; how easily (or not) our arteries age; and on risk factors for conditions like hypertension, high cholesterol levels and obesity as well as cardiac arrest.
We live in a world where fast food, processed snacks, sugary drinks and fried things are the new normal instead of nutrient-dense ‘real’ foods. These may satisfy hunger quickly, but they also quietly shove the body to unhealthy levels of salt, sugar and bad fats. These foods, over time, damage arteries, increase cholesterol and put stress on the heart.
Doctors say that prevention begins at the dining table. It is important to know which foods are the best choices and how much of them should be eaten, not only for people who are already at risk but also for those who want to avoid heart-related problems later in life.
“Nearly 50 percent of my young patients with early-stage heart disease have diseases that are not related to family history. Their biggest risk factor is their diet,” Dr Mrinal Rao, senior nutritionist at Life and Heart Institute, Jaipur, tells Moneycontrol.
The link between food and heart disease is clear. Bad choices pave the way for plaque build-up, constricted arteries and impaired heart function. On the other hand, a balanced plate full of nutrients can make the heart stronger while lowering cholesterol and keeping blood pressure in check.
What to Avoid:
Processed foods loaded with sodium
Sugary drinks and desserts
Trans fats found in fried and convenience foods
Excessive red and processed meat
Convenience foods that are loaded with sugar and salt
What to Choose:
Fresh produce for fibre and antioxidants
Oats, brown rice and quinoa are examples of whole grains.
Proteins that are low-fat and lean (such as fish, beans & legumes)
Good fats from sources like nuts, seeds and olive oil
Low-fat dairy or plant-based alternatives
Our plate can serve as a silent killer or powerful healer. Adopting a mindful approach to what you eat doesn’t mean you need to restrict your dietary choices, it is about finding balance, variety and moderation. So, a heart-healthy plate today is a stronger and healthier you tomorrow.
FAQs on Diet and Healthy Heart:
Q: What foods are beneficial for heart health?
Foods that are rich in omega-3 fatty acids, fibre, and antioxidants, such as salmon, nuts, berries, and leafy green vegetables, can benefit heart health.
Q: How does sodium affect heart health?
High sodium intake can raise blood pressure, which is a risk factor for heart disease. It's important to limit salt in your diet.
Q: Are there any specific diets recommended for a healthy heart?
The Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet are often recommended for heart health due to their focus on whole foods and healthy fats.
Q: Can weight management impact heart health?
Yes, maintaining a healthy weight can reduce the risk of heart disease. A balanced diet and regular exercise are key to weight management.
Q: How important is portion control in a heart-healthy diet?
Portion control helps prevent overeating, which can lead to weight gain and increased heart disease risk. Paying attention to serving sizes and eating in moderation is crucial.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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