Strategies to Prevent Heart Disease - A Heart-Friendly Diet

Heart diseases, particularly cardiovascular diseases (CVDs), are the leading cause of death globally, taking an estimated 17.9 million lives each year. Heart disease can be silent and remain undiagnosed until a person experiences signs or symptoms of a heart attack, heart failure, or arrhythmia. There are various risk factors leading to heart disease, and some of them cannot be controlled, such as family history, sex, and age. Still, many behavioural risk factors, such as physical inactivity, unhealthy diet, and tobacco use, can be controlled. Learning about these intermediate-risk factors can lower the risk of heart disease and other complications.

Eating Healthy to protect Our Heart

Over the last few years, the rising incidence of CVD has become a public health priority, especially in preventing cardiovascular diseases through lifestyle interventions, including a heart-friendly diet. Healthy eating can help protect the heart and prevent it from developing heart disease. Poor diet is among the leading causes of heart disease, resulting in high blood pressure, high cholesterol, overweight, and diabetes, which are risk factors for heart disease. One should enjoy a wide variety of foods focusing on fresh and unprocessed food that is good for the heart. An ideal diet is naturally low in trans-fats, salt, and added sugar and rich in whole grains, fibre, vitamins, minerals, and healthy fats. Following a heart-healthy eating pattern and the other steps mentioned ahead help protect the heart and achieve a balanced diet.

Eating Plenty of Vegetables and Fruits

Fruit and vegetables are rich in antioxidants and are the best foods for the heart, and they are good sources of vitamins and minerals and help prevent heart diseases. Fruits and vegetables are abundant in dietary fibre and low in calories. Like other plants or plant-based foods, fruits and vegetables contain substances that help prevent cardiovascular disease. Eating more fruits and vegetables help cut back on higher-calorie foods, such as meat, cheese, and snack foods.

Choosing Whole Grains

Whole grains are full of nutrients and fibre that significantly regulate blood pressure and lower cholesterol. Swapping from refined grains like white rice and white bread to wholegrain versions like brown rice, wholemeal pasta, grainy bread, and oats is a simple change that increases the number of whole grains and helps keep the heart healthy.

Including a Variety of Protein-Rich Foods

Protein-rich foods reduce the risk of developing heart disease. Plant-based proteins, such as beans, lentils, chickpeas, seeds, and nuts, are the best options. Fish, seafood, eggs, and poultry are protein-rich foods that help keep the heart healthy. Research shows that red meat is associated with an increased risk of heart disease. The best way for red meat users is to limit it to 1-3 meals per week.

Consuming Unflavoured Milk, Yogurt, and Cheese

In heart disease or high cholesterol patients, reduced-fat milk, cheese, and yogurt having unflavoured versions with no added sugar are healthier options. These foods do not decrease or increase the risk of heart disease, but they are an essential source of proteins, calcium, and other minerals.

Limiting Unhealthy Fats and Oils

Fats and oils play a significant role in developing heart disease. Healthy fats help protect the heart, and unhealthy fats increase the risk of developing heart disease. Foods with a high amount of saturated and trans-fats raise blood cholesterol, resulting in the formation of plaques in the arteries, called atherosclerosis, which can increase the risk of heart attack and stroke. An important step to lower the risk of coronary artery disease and reduce blood cholesterol is restricting the use of trans fats and saturated fats. Foods with a high amount of healthy fats, such as olives, avocados, seeds, and nuts, should be used. Healthy oils for cooking, for example, olive, canola, sunflower, peanut, and soybean, can help lower cholesterol. Monounsaturated fats found in canola or olive oil are suitable for the heart. Polyunsaturated fats found in certain fish, nuts, seeds, and avocados, are good for a heart-health. Monounsaturated and polyunsaturated fats help lower total blood cholesterol and should be used instead of saturated fat. All types of fat are rich in calories, so moderation is essential. Flaxseeds are high in fibre and omega-3 fatty acids and are an easy way to add healthy fat and fibre to the diet. Studies have proven that flaxseeds lower high cholesterol levels.

Reducing Salt (Sodium) Intake

Too much salt is a risk factor for heart disease that can lead to high blood pressure. Most of the salt is consumed through processed and packaged foods such as canned foods, baked goods, and deli meats such as ham and salami. Limiting salt (sodium) is an essential part of a heart-healthy diet. A diet containing fresh, unprocessed foods like fruit and vegetables with herbs and spices for flavour can help reduce salt intake. The recommended quantity of salt for a healthy adult is a teaspoon a day (Approx. 2,300 mg).

Controlling Over-Eating and Portion Size

Another vital part of eating well for the heart is what we eat and how much we eat. The amount of food we should eat depends on many factors, including the type of food served. Some foods we do not eat enough of, and some food we overeat. A plate should have a healthy proportion from different food groups, such as 1/2 vegetable, 1/4 carbohydrates, and 1/4 protein. Overloading the plate and eating until fully stuffed leads to consuming more calories than required. To help control portions, one should use a small plate or bowl. One should eat low-calorie, nutrient-rich foods, such as fruits and vegetables. High-calorie, sodium-rich foods, such as refined, processed, or fast foods, should be avoided or eaten in smaller amounts. Keeping a check on the number of servings we eat is also essential.