New Delhi: Cardiovascular health is a major public health concern worldwide, including in India. In India, non-communicable diseases such as cardiovascular diseases, obesity and stroke are leading to an epidemic. According to the World Health Organization (WHO), 74 per cent of all deaths are attributed to NCDs. The driving factors for heart disease include poor lifestyle, smoking and high blood pressure levels. Apart from these, experts also blame the dietary habits, according to them, incorporating the four types of foods mentioned in the article below into your daily routine can significantly enhance your heart health.
Dr Sameer V Pagad, Senior Consultant Interventional Cardiologist, Gleneagles Hospitals Parel told News9, “Your dietary habits and lifestyle choices are a complete mirror to your physical well-being, especially when it comes to your heart health. So, if you constantly worry about your heart, then necessary changes in your overall diet can be effective. The food you choose to eat can significantly elevate your risk of several heart diseases such as bad cholesterol (LDL) levels, high blood pressure, excessive weight, type 2 diabetes, inflammation, and heart attack.”
“By nurturing a good connection with your food you can reduce the risk of cardiovascular diseases later in life. At first, altering your eating habits can feel difficult and intimidating, but over time, both your body and mind can adapt well to this new healthy routine of yours.”
Foods to have for a healthy heart
• Fruits: A fruit a day can keep all life-threatening diseases particularly cardiovascular diseases away. Eating fruits is an optimal habit that does more good to your body than you can imagine. These fruits are enriched with essential nutrients like antioxidants, omega-3 fatty acids, vitamins, and minerals that are vital to maintain your heart health. They also contain a generous amount of dietary fibres that help in lowering your cholesterol and blood pressure levels. You can try eating fruits like oranges berries, apples, oranges, guava, mangoes, and papaya.
• Vegetables: Your heart-healthy diet must include leafy greens and other colourful vegetables for effective results. Vegetables are jam-packed with nutrients like potassium, magnesium, antioxidants, iron, and zinc that support your heart health. Over time they significantly help in regulating your blood pressure levels while reducing the risks of several heart-related diseases like stroke, angina, arrhythmia, and heart failure. So if you are quite peaky and cranky when it comes to eating vegetables then beware as this habit of yours can be harmful to your heart. Vegetables like spinach, methi (fenugreek leaves), lettuce, carrots, broccoli, and radish are excellent choices to start with.
• Nuts and seeds: Who doesn’t enjoy a handful of nuts or seeds as a snack? But did you know that these tasty treats can also be incredibly beneficial for your heart health? They are good sources of healthy fats and omega-3 fatty acids that work wonders in improving your heart health and lowering your cholesterol levels. One can try incorporating nuts or seeds like almonds, pistachios, raisins, dates, walnuts, chia seeds, flaxseeds, and sunflower seeds into their daily diet.
• Whole grains: Foods made from whole grains like brown rice, quinoa, millet, barley, buckwheat, and oats are considered superfoods when it comes to the well-being of your heart. Whole grains all together play a significant role in strengthening your heart and aiding digestion. Replacing refined grains like white rice or flour with whole grains in your regular diet can be a smart choice.
Your dietary habits and lifestyle choices are a complete mirror to your physical well-being, especially when it comes to your heart health. So, if you constantly worry about your heart, then necessary changes in your overall diet can be effective. Health Conditions Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
