GOOD HEALTH FOR YOUR HEART

A Healthy Heart dwells in a Healthy Body.

A balanced, healthy diet is the key to a healthy heart and longevity.

Healthy eating is not just about cutting back. It also includes adding more beneficiary foods into our daily diet.

The following tips help us know which foods to eat more of and which foods to limit:

1.LIMIT UNHEALTHY FATS AND CHOLESTEROL :

Limiting the intake of saturated and trans fats is the most important step one can take to lower one’s risk of coronary artery disease.

Saturated fats: Less than 7% of daily calories

Trans fats: Less than 1% of daily calories.

Choose monounsaturated and poly-unsaturated fats which help in lowering blood cholesterol levels. But moderation is necessary as all fats are high in calories.

Fats to choose from: Olive oil, Canola oil, Trans-fat free margarine.

Fats to limit: Butter, lard, cream sauce, cocoa butter, hydrogenated margarine, coconut oil, palm oil.

Include Omega-3 Fatty Acids in your diet found in saltwater fish such as salmon, herring, walnuts, flaxseed, soybean oil, canola oil.

Nuts contain unsaturated fatty acids and other nutrients that help lower your cholesterol when taken as a part of a balanced diet.

2. REDUCE THE SODIUM IN YOUR FOOD:

Excessive sodium intake contributes to high blood pressure.

Recommended Quantity:

Healthy adults: up to 2300 mg of sodium a day – 1 teaspoon.

People above 50 yrs of age or those with high blood pressure, diabetes, or kidney disease: up to 1500 mg of sodium a day.

Much of the salt we eat comes from canned or processed food, therefore besides reducing cooking or table salt; also take more fresh food.

Low salt items to choose from: Herbs and spices, salt substitutes

High-salt items to avoid: table salt, canned, and processed foods such as soups, juices, etc.

3. CHOOSE LOW-FAT PROTEIN:

Lean meat, poultry, fish, low-fat dairy products, egg whites are the best sources of protein.

Legumes such as beans, peas, and lentils are also good sources of protein and contain less fat and no cholesterol.

Substituting soy protein for animal protein will reduce one’s fat and cholesterol intake.

Proteins to choose from: Skim milk and milk products egg whites fish, poultry, legumes, soy products.

Proteins to avoid: Full-fat dairy products, organ meats such as liver, fatty meats, egg yolks.

4. SELECT WHOLE GRAINS:

Whole grains are a good source of fiber and other nutrients that help regulate blood pressure.

Grains to choose: Whole-wheat flour, whole-grain bread, whole grains such as brown rice, barley, pasta, oatmeal, ground flaxseed, high fiber cereal.

Grains to avoid: White refined flour, white bread, muffins, biscuits, doughnuts, cakes, pies, egg noodles, buttered popcorn.

5. EAT MORE VEGETABLES AND FRUITS:

Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. Certain constituents of plants also help prevent cardiac disease.

Fruits and vegetables to choose from: Most fresh fruits and vegetables.

Fruits and vegetables to avoid: Coconut, vegetables with creamy sauces, canned fruit with heavy syrup or sugar added.

6. CONTROL YOUR PORTION SIZE:

In addition to knowing which foods to eat, it is also important to know how much to eat. Avoid over-eating or taking seconds to control your calorie intake.

7. HEALTHY LIFESTYLE:

Many types of heart diseases can be prevented or treated by healthy lifestyle choices:

- Avoid smoking or tobacco intake: Even passive smoking is harmful.

- Once you quit smoking, the risk of heart disease drops dramatically within a year.

- Exercise regularly.

- Maintain a healthy weight as excess weight leads to high BP, high cholesterol, diabetes, etc.

- A Body Mass Index (BMI) of 25 or more is a risk factor for a heart attack.

- Waist size above 40” in men and 35” in women indicates obesity and an increased risk of heart disease.

 

Indians have a significantly higher risk of developing heart disease as compared to Caucasians due to genetic predisposition.

The risk factors are High lipoprotein and triglyceride levels, low HDL (good cholesterol) levels, abdominal obesity, sedentary lifestyles, diabetes, and traditional diets.

Therefore it is absolutely essential to make the correct lifestyle choices and make that extra effort to prevent heart disease.