Preventing and treating chronic diseases such as heart
disease, diabetes and stroke with diet and lifestyle
changes is not just safer but may be dramatically more
effective.
The single most important step you can take for heart
health starts with what you put on your plate.
By learning about heart healthy foods and adopting better eating habits
you may be able to lower cholesterol, prevent or manage heart disease
and high blood pressure and take greater control over the quality and
length of your life.
Diagnosed with cardiovascular disease can take an emotional toll as
well as affecting your mood , outlook and quality of life. But that does
not mean you can not protect yourself. If you have already been
diagnosed with heart disease or have high cholesterol or blood
pressure , a heart smart diet can help you better manage these
conditions. Improve your outlook and lower your risk of heart attack.
No single food can make you magically healthy, so your goal can be to
incorporate a variety of healthy foods prepared in healthy ways into
your diet:
Fish – Contains copious amount of omega 3 fatty acids , shown in
studies to lower the risk of arrhythmia (irregular heart beat) and
atherosclerosis(plaque build up in the arteries).
Oat meal – It is high in soluble fibre which can lower cholesterol. It acts
as a sponge in the digestive tract and soaks up the cholesterol. So it is
eliminated from the body and not absorbed into the blood stream.
Nuts – Nuts like almonds, walnuts, pistachios contain vitamin E which
help lower the bad cholesterol.
Legumes – Help control blood sugar in people with diabetes. Lowering
blood sugar levels is key in helping people avoid diabetes complications
one of which is heart disease.
Extra virgin olive oil- It is a good source of monounsaturated fats which
can help reduce both cholesterol and blood sugar levels.
Green tea – It is rich in antioxidants and so reduces risk of
cardiovascular disease.
Green vegetables- Like broccoli, spinach are high in fiber, vitamins,
minerals and antioxidants.
Dark chocolates – Which contains at least 60 -70% cocoa help reduce
BP , clotting etc.
Soya products – Like tofu and soy milk contain high levels of poly
unsaturated fats (good for your health) , fiber ,vitamins and minerals.
Citrus fruits – These are rich in vitamin C which has been linked with a
lower risk of heart disease.
Tomatoes ,potatoes are a good source of the antioxidant lycopene.
Lycopene is a carotenoid that may help get rid of bad cholesterol.
Pomegranate – Contains heart promoting polyphenols and
anthocyanins which may help stave off hardening of the arteries.
Flax seeds – These are rich in omega 3 fatty acids and high fiber
content.
No matter what your age , everyone can benefit from a healthy diet and
adequate physical activity.
Tips –
Avoid added salt at the table and while cooking any salty food. Check
the sodium content of foods and choose the lowest sodium products.
Avoid fried fast food and processed foods containing vegetable
shortening.
Choose a variety of oils (extra virgin olive oil, canola, peanut)
Switch to low fat diet.
Generally people do not know exactly as to what is heart attack?
A heart attack occurs when a blood clot blocks one of the arteries of
the heart. This prevents the flow of blood, cuts off the oxygen supply to
the heart and damages or kills the heart cells.
Risk factors for heart disease –
Fats deposits in the coronary arteries.
Cigarette smoking.
Lack of physical activity
Family history.
Obesity.
High BP
High cholesterol.
Dr. Suman Setia (BAMS DNHE PGDHHM)
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