So, we are here again and this time with a comprehensive diet plan for your heart. As the saying goes, to feel good from your head to feet, keep a healthy heartbeat! Today, we will be talking about the importance of a healthy heart and how small changes in your diet can make your heart beat with the happiest tune!
Remember the difference between try and triumph is just a little umph! The secret of getting ahead is getting started. So, let's get started towards working a healthy lifestyle which is the foundation of roaring heart health. A good diet lays a sound foundation for a happy heart. The best nutritionists of India have long been emphasizing on the link between diet and heart disease.
In the following article, we will take a step-wise look at symptoms of heart disease, what foods to avoid for a robust heart, and a diet for a healthy heart. First of all, let us understand what is heart disease and some common symptoms associated with it.
What is heart disease called?
The Heart Disease is an umbrella term that includes a range of ailments that disturb the smooth functioning of your heart. These are diseases of blood vessels, such as the erratic heart rhythm (arrhythmia), or coronary artery disease. Congenital heart defects (heart defects that one is born with) also come under this umbrella.
The terms "heart disease" and "cardiovascular disease" are often interchangeable. Cardiovascular diseases are conditions such as blocked or narrow blood vessels that can cause angina (chest pain), heart attack, or stroke.
Heart conditions involving heart valves, muscle, or rhythm also fall under other forms of heart disease.
Symptoms of heart disease in your blood vessels
Heart disease of blood vessels is also called atherosclerotic disease. Men and women may experience different symptoms of heart disease. Symptoms in men are mostly characterized by chest pain, while women most commonly suffer from chest discomfort, shortness of breath, extreme fatigue, and nausea.
Most common symptoms are:
- Tightness in chest, chest discomfort, chest pain, and pressure on the chest
- Difficulty in breathing (shortness of breath)
- Weakness, numbness, coldness, or pain in arms or legs
- Pain in the jaw, neck, throat, upper abdomen or back
Heart or cardiovascular disease may progress slowly without showing any symptoms. It is, therefore, important to watch out for signs. Else, you may be caught unawares until you have angina, stroke, heart attack, or even heart failure.
There is no argument that our diet is directly linked to the health of our hearts. Let's discover how our food intake directly influences our heart health.
List of Heart Healthy Foods
Consuming heart healthy foods and heart nutrients can reduce your risk of getting a heart disease.
Certain foods can influence blood pressure, inflammation, triglycerides, and cholesterol levels, all of which are the leading risk factors for heart disease.
In the following section, we have selected 18 superfoods for your heart. You should be eating more of these superfoods for the heart to maximize your heart health.
1. Leafy greens- Vegetables and fruits are loaded with vitamins and minerals. Vegetables and fruits are also low-calorie foods, rich in dietary fiber and nutrients. They are also believed to have certain components that may prevent the onset of heart disease. The high fiber content of fruits and vegetables also makes one feel full for longer periods thus regulating the calorie intake.
Instilling a habit of including fruits and vegetables in your diet is easy. Always stock your refrigerator with fresh vegetables and seasonal fruits. They make for handy snacks. Load the fruit-bowl in your kitchen/dining space with colorful fruits so that you are tempted to eat it. Dish out recipes with vegetables as main
ingredients, such as sauteed vegetables, steamed veggies, or vegetable stir-fry. Go creative with fruits, add to sprouts, mix with salads, or load your morning cereal/yogurt with a generous topping.
Canned vegetables and fruits are not recommended. If for some reason, you don't have access to buying fresh produce, look for canned low-sodium vegetables and canned fruit with low or no sugar.
Limit your intake of fried vegetables, vegetables prepared in creamy sauces, coconut, canned fruits, heavy syrupy fruits, and frozen fruit with added sugar.
2. Whole grains- Whole grains are a good choice not just for your heart but for your overall well-being. They are a storehouse of fiber and other essential nutrients that help regulate blood pressure and improve heart health. Gradually replace refined grain products with whole grains for a heart-healthy diet.
All maida or refined flour products such as white bread, butter popcorns, cookies, cakes, pastries should be avoided. Choose whole-grain products like brown rice, whole grain pasta, whole wheat, and whole wheat bread.
Try being creative with recipes and incorporate new whole grains, like farro, barley, or quinoa into your cooking.
3. Soy- Soyfoods are an excellent source of protein and essential fatty acids. They are a good substitute for dairy, meat, and eggs. Soy proteins are believed to lower the levels of cholesterol in the blood. Consuming soy controls blood pressure and improves arterial health.
4. Beans- Resistant starch present in beans is believed to decrease triglycerides in the blood and reduce cholesterol. Beans are also known to reduce inflammation and blood pressure. All of these are risk factors for heart disease.
5. Tomatoes- Lycopene found in tomatoes promotes “good” HDL cholesterol. It also helps in lowering the risk of stroke and heart disease.
6. Garlic- Garlic has miraculous properties that help keep blood pressure and cholesterol in check. It also prevents the formation of blood clots.
7. Olive oil- Olive oil is a wholesome superfood rich in monounsaturated fats and antioxidants. It is known to be effective in lowering blood pressure thus reducing the risk of heart disease.
8. Fish and Fish oil- Fatty fish, especially cold-water fish, such as mackerel, salmon, and herring have good amounts of omega-3 fatty acids, which can lower triglycerides (blood fats). Fish oil is also rich in omega-3 fatty acids that keep a check on heart disease risk factors, such as triglycerides, blood pressure, and cholesterol.
9. Edamame- Soy isoflavones present in Edamame help control cholesterol levels. Edamame is also rich in antioxidants and fiber, which promote heart health.
10. Seeds- Including seeds such as flax seeds, chia seeds, and hemp seeds in your diet may reduce blood pressure, inflammation, triglycerides, and cholesterol. All these are risk factors for heart disease.
11. Almonds- Considered one of the best health foods, almonds contain high amounts of fiber and monounsaturated fats. They are known to reduce cholesterol.
12. Walnuts- Walnuts are rich in fiber and micronutrients like manganese, copper, and magnesium, essential nutrients for a healthy heart. Including a handful of walnuts in your diet protects against heart disease. Studies indicate that consuming walnuts reduces LDL cholesterol, decreases oxidative stress, checks blood pressure, and inflammation.
13. Berries- All types of berries such as strawberries, raspberries, blueberries, and blackberries are storehouses of essential nutrients that have an integral role in improved heart health. Berries contain antioxidants that beat oxidative stress. These antioxidants also control inflammation that is a contributing factor of heart disease. According to studies, berries reduce many other risk factors associated with heart disease. For example, berries help in reducing “bad” LDL cholesterol, systolic blood pressure, and controlling blood clotting.
14. Avocados- Avocados are rich in monounsaturated fats, which help in reducing the levels of cholesterol thus lowering the risk of heart disease. Avocados also contain a good amount of potassium which is good for heart health.
15. Green tea- Green tea with catechins and polyphenols keeps a check on triglycerides, cholesterol, and blood pressure.
16. Coffee- Coffee is supposed to be one of the best foods that boost heart health. It contains a lot of antioxidants. Cold coffee, hot coffee, cappuccinos, and lattes, drink coffee in any form every day. But it is important to note that coffee may not be a good choice for all. It may even increase the risk of certain complications. It is recommended that you consult your doctor before including coffee in your daily diet. Drink coffee with little milk and sugar.
17. Dark chocolate- Antioxidants like flavonoids present in dark chocolate promote heart health. According to some studies, eating chocolate lowers the risk of heart disease.
18. Low-fat protein sources- Best sources of protein are low-fat dairy products, eggs, poultry, lean meat, and fish. Use skimmed milk, and not whole milk, and skinless chicken breasts in place of fried chicken. Walnuts, soybeans, flaxseed, and canola oil are other low fat-protein sources.
Legumes such as peas, beans, and lentils are an excellent food choice. They have less fat, no cholesterol and are protein rich thus making them a good choice for vegetarians. Treat yourself to bean tacos or soy hamburger, a smart choice that is high on fiber, low on fat but titillating for your taste buds!
All of the above mentioned foods have less saturated fats and low calories. As a rule, always ensure that your plate is only half full of a good variety of coloured vegetables in all meals. Doctors also recommend this diet for heart attack patients.
Now we know what foods on your platter boost a hale and hearty heart. These foods if incorporated into your daily diet along with some healthy habits can do wonders for your heart health.
Our next focus is on some easy-to-follow diet tips. Don't get too overwhelmed. These are very simple tips. Incorporate these in your daily diet regime slowly. Remember, slow and steady wins the race!
Many doctors also recommend taking dietary supplements in the form of herbs, plants, minerals, vitamins, and heart amino acids. These are available in tablet, capsule, pill, or liquid form. However, these supplements are to be taken under the strict supervision of your doctor. But one should remember, that these are just supplements and not a substitute for diet.
- Overcome on eating more- Quantity is as important as the quality of the food that you consume. Avoid heavy portions. Overloading your plate can lead you to have more calories than required. It is best to keep a small bowl or plate to keep a check on your portions. Nutritionists recommend consuming generous portions of nutrient-rich and low-calorie foods, such as vegetables and fruits. Processed, refined, or fast foods are high on calories and have a high sodium content. Such foods should be consumed in small portions.
- Take less intake of unhealthy fats- One of the most important steps to control blood cholesterol and reduce the risk of heart disease is by limiting the intake of saturated and trans fats. High levels of blood cholesterol cause atherosclerosis (plaque depositions in your arteries) which puts you at risk of stroke and heart attack.Select lean meats that contain less than 10 percent fat. Use less butter and margarine in your cooking and servings. Substitute your ingredients with low-fat ones whenever possible. For example, substitute butter with low-fat yogurt or low-sodium salsa. Replace margarine with chopped whole fruit or low-sugar spread on your toast. Buy chips, crackers, cookies, and cakes after reading the food labels carefully. Use olive oil or canola oil for cooking. But remember to use oils in moderation because fat in any form is high in calories.
- Decrease your sodium Intake- High sodium intake contributes to high blood pressure, a risky condition for heart disease. According to AHA (American Heart Association), a diet low on sodium is important for a healthy heart.Processed or canned foods are loaded with sodium. Some examples of such foods are baked goods, ready to eat foods, soups, and frozen meals. Again, if for some reason you cannot avoid canned or prepared meals, buy ones with low or reduced sodium.Ketchup, pickles, mayonnaise, sauces, and restaurant menus are some other foods that should be limited. Salt-free seasoning blends and herbs and spices are your best options.
Of course, eating home-cooked fresh food is the most favored choice as you can manage the ingredients to best suit your health.
- Decrease your sodium Intake- High sodium intake contributes to high blood pressure, a risky condition for heart disease. According to AHA (American Heart Association), a diet low on sodium is important for a healthy heart.Processed or canned foods are loaded with sodium. Some examples of such foods are baked goods, ready to eat foods, soups, and frozen meals. Again, if for some reason you cannot avoid canned or prepared meals, buy ones with low or reduced sodium.Ketchup, pickles, mayonnaise, sauces, and restaurant menus are some other foods that should be limited. Salt-free seasoning blends and herbs and spices are your best options.
Of course, eating home-cooked fresh food is the most favored choice as you can manage the ingredients to best suit your health.
Get Reward Yourself as a Treat
So, have we managed to motivate you? Hope you are already on the path towards achieving your heart-healthy goal. Here’s a bargain. Let's close the deal with a clincher.
Indulge yourself once a while. Treat yourself to a perk for attaining your goal. But remember you are just allowed to indulge, no overindulgence here! A regulated indulgence will not do you any harm.
Brownie points, a cheat day, or whatever funky name you want to give, keep up your motivation by rewarding yourself! There are numerous benefits of a healthy heart. Trust me, a happy heart goes a long way in shaping a gratifying life for you!
Some FAQs
- Processed meat- Processed meats such as salami, bacon, ham, sausages are high on calories. They are full of saturated fats, salt and have added preservatives like nitrates which are a big no no for a healthy heart.
- Fast food and Processed food- High on saturated fats, carbohydrates, and devoid of anything healthy, fast foods wreak havoc on your heart. Processed foods are simple carbs with high sodium content. High sodium increases blood pressure exposing you to higher risk of getting heart disease.
- Coconut oil- It has a very high saturated fat content.
- According to research, consuming an apple every day may lower the risk of heart disease.It was established by the study that eating apples each day lowers the blood cholesterol levels, reduces inflammation and plaque buildup in artery walls.
Following a heart-healthy diet strictly reduces your risk of getting heart disease and stroke. Lately, a 3 Day Cardiac Diet has gained popularity. The success and safety of this diet is not yet proven. It is a strict diet to follow that allows you to consume an average of 800 to 1,000 calories per day. The 3 Day Cardiac Diet limits your per day calorie count to much lower intake than recommended. The minimum recommended intake is 1,200 calories for women and 1,800 calories for men.
Doctors say that this diet does not have any long-term value.
Doctors claim that this diet can strain your heart, cause deficiency of nutrients in your body leading to a weakened immune system.
Bananas are super healthy foods.They are nutrient-rich and have benefits for digestive and heart health. They contain potassium and magnesium, two essential nutrients for heart health that lower blood pressure.
Cleaning your arterial walls of any plaque buildup is difficult. It requires an invasive treatment. It is, therefore, best to stop the development of plaque and take precautions to prevent further plaque buildup.
Eating a balanced diet for a healthy heart is important. Along with that you also need to shed those extra pounds, exercise regularly, quit smoking, and eat less of foods that are cholesterol-rich. Maintain a healthy lifestyle. This all will help in preventing additional plaque deposition, but won’t remove the existing buildup of plaque.
On a light note, you cannot beat a healthy heart. Get started today, motivate yourself, and go for little lifestyle changes. My 22 BMI helps you achieve your goal with a Customized Healthy Heart Plan. Visit us to know more! Remember, with a healthy heart the beat just goes on!