Nearly one million people fall victim to heart disease every year. Majority of these people are unaware that this condition can be prevented with a healthy approach to lifestyle and diet. There is an alarming increase in heart diseases in India between the age groups of 30-50 yrs. Medical research indicates that heart disease begins early in life and progresses to threaten life as we approach our senior years.
India has been witnessing a tremendous economic growth in the recent past. Indians are getting wealthier but are we getting healthier? Today’s lifestyles have led to physical inactivity, faulty food habits, stress and other factors which contribute to chronic lifestyle diseases.
The good news is that heart disease can be controlled and reversed by making simple changes to our lifestyle and diet. Exercising regularly, limit smoking and consumption of alcohol and controlling stress are just a few things health experts recommend, along with eating a variety of nutritious, heart-healthy foods that make up a healthy diet.
Lifestyle Risk factors
Smoking can increase the risk of heart diseases 3-5 times. Smoking and other tobacco products are involved in initiating and progressing of atherosclerosis which leads to blockages in the blood vessels. These also lead to decreased supply of blood to the heart and increases heart rate which may lead to heart diseases. Smoking increases LDL-the bad cholesterol and decreases HDL-cholesterol synthesis.
Alcohol is another risk factor when consumed in excess amounts i.e above 30-35 ml/day can raise the blood pressure (hypertension) and is associated with increased cardiac risk.
Overweight and obesity increases the risk of heart diseases. Maintaining ideal body weight and active lifestyle can reduce the risk.
Physical Activity: Moderate physical activity on a regular basis helps in weight loss and protects against heart diseases effectively. When you exercise, your body can eliminate the stress hormones that can increase the heart rate and blood pressure. Exercise increases the heart-healthy HDL which carries cholesterol from tissues to the liver for breaking it down and excreting it from the body. This slows down the progression of heart diseases.
Healthy-Heart Diet
Fat Intake: Choose the type of fat intake wisely. Restrict the intake of saturated and trans fats by limiting red meats and solid fats like butter, vanaspathi, coconut and palm oil. Baked products like biscuits, crackers, chips etc even those labelled "FAT FREE" may be made with oils containing trans fats which can not only raise LDL cholesterol but also lower heart-healthy HDL cholesterol.
Choose monounsaturated fats like olive oil, ground nut oil, mustard oil, nuts etc. MUFAs may lower total blood cholesterol and LDL levels. But moderation is essential as all types of fat are high in calories.
Consume adequately foods rich in omega-3 fatty acids like fatty fish, flax seeds, walnuts, peanuts, soybeans and other beans. Omega-3 fatty acids help in regularizing the heart beat, makes blood less likely to clot and protects the arteries from damage. Omega-3 fatty acids can also lower blood fats called triglycerides.
Fish: Cold-water fish such as salmon, mackerel and herring are heart healthy because they are rich in omega-3 fatty acids. Fish is a good alternative to high-fat meats.
Nuts and seeds: Add significant nutrients, phytochemicals, protein, monounsaturated fats, and fibre. Studies show frequent seed and nut intake is linked to low rates of certain cancers and heart disease. Consume plain nuts that are not fried or salted.
Sodium intake over the limit can contribute to high blood pressure, a risk factor for heart disease. Limiting sodium intake is an important part of a heart-healthy diet. Reducing the amount of salt added to food at the table or while cooking is a good first step. Ready-to-eat and processed foods also contribute to a lot of the salt in our diets.
Some of our popular Indian dishes also are rich in saturated fats, calories and sodium. Moderation in consumption of such dishes is essential for a healthy heart.
Dietary Fibre: Whole grains and legumes are good sources of fibre and other nutrients that play a role in regulating blood pressure and in keeping the heart healthy. 25 grams or more of fiber in-take each day was found to provide protection against heart disease. Soluble fibre can be added by use of legumes, oats, barley, jowar, fruits and vegetables.
Antioxidants are neutralizing substances that protect cells from damage caused by free radicals in a way to inhibit or delay oxidative stress. Free radicals are formed naturally in the body, but their production is increased by factors such as smoking, alcohol, air pollution, infection, stress etc. Antioxidants have a significant protective effect against heart diseases. Antioxidants include Vitamin A, C, E, beta-carotene, lycopene, trace elements like selenium, zinc, copper and phytochemicals. Including healthy quantities of fresh vegetables, fruits, nuts which are natural antioxidants in our diets can negate the effects of free radicals on the heart and other organs.
Phytochemicals like flavonoids, particularly those found in both black and green tea, onions, garlic, red wine or red grape juice, and apples protect against damage done by cholesterol and help prevent blood clots.
Vitamin D: Research studies indicate that Vitamin D deficiency increases blood vessel contraction and hypertension. It might also cause inflammation in arteries leading to blockages. Vitamin D is naturally synthesized by the body in response to sunlight. Urban Indians are at a risk of vitamin D deficiency due to lack of adequate exposure to the sun as they are mostly confined to air-conditioned cars and working in air-conditioned offices. There is very little exposure to sunlight.
Eat food that is fresh and whole and not processed or refined. Foods should always be eaten in its most natural form. Choose variety of foods rather than a single food or nutrient to improve our hearts.
Heart disease is the leading killer of people in modern society. Most of these deaths can be prevented by following a natural diet and adopting a healthy lifestyle.
Reduce your risk of heart disease by making these changes today and live healthy.
