A Global Burden of Disease study states that the cardiovascular disease (CVD) death rate in India is 272 per 1 lakh population, which is significantly higher than the global average of 235. According to the World Health Organization (WHO), India is responsible for one- one-fifth of all non-communicable diseases (NCD) related deaths worldwide and most of these deaths are from the younger population. With such bleak numbers, it’s high time we consciously made better eating choices and preserve our health, especially when it comes to our hearts.
In addition to exercise, our diet also makes an important contribution to our health. Let’s take a look at some of the ways your diet can be healthier for your heart.
According to Heart.com, our diet should consist of foods low in saturated fat, trans fat and sodium. Lowering your blood cholesterol and lowering your risk of coronary artery disease should be the number one concern when it comes to following a healthy heart diet. Mayo Clinic reports that high blood cholesterol can lead to a buildup of plaques in the arteries called atherosclerosis, which can increase your risk of heart attack and stroke.
A good source of fiber and other nutrients are whole grains that play a critical role in regulating blood pressure and heart health. For a heart-healthy diet, increase the amount of whole grains by making substitutions for refined grains. Try new whole grains available locally, such as Ragi, Jowar, Makki or Bajra.
Eat plenty of vegetables and fruit, fish with preferably oily fish at least twice a week. Add nuts, legumes and seeds and try eating some meals without meat. According to the Mayo Clinic, fruits and vegetables are good sources of vitamins and minerals, are low in calories and high in dietary fiber. Like other plants or plant products, fruits and vegetables contain minerals and nutrients that can help prevent cardiovascular disease.
Choose low-fat dairy and poultry. Avoid eating red meat, and if you choose to eat meat, choose the leanest cuts available.
Limit sugar-sweetened drinks. Avoid sugar as much as possible, especially white sugar.
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