Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

 Healthy lifestyles & diet for a healthy heart                                    

         For a healthy living, it is very important to keep an eye on your dietary habits & avoid things which are harmful to your life. Many foods we consume every day is rich in saturated and trans fats, refined carbs and sugars which may cause severe damage to heart and other vital organs over the course of time.

For a healthy heart, inclusion of certain dietary changes and practice of some life style modifications are very important. The cardiac diet emphasizes foods such as vegetables, fruits, whole grains, nuts &seeds and oily fish. The diet also limits processed foods that are high in sugar and salt, as these types of foods increase the risk of heart disease.

Include these foods for your heart health:

          ·        Green leafy vegetables [GLV]

Beneficial effects have been found for cardiovascular diseases in people consuming green leafy vegetables as per many research studies . Higher dietary intake of green leafy vegetables [ GLV ]and higher blood concentrations of lutein are generally associated with better cardio metabolic health. Include more greens in your diet such as spinach, kale ,collard, Roman lettuce, microgreens, cabbage etc.

·        Berries

      Strawberries and blueberries are the most commonly consumed berries. Berries are known for their highly nutritive compounds, including minerals, vitamins, fatty acids, and dietary fiber, as well as their high content and wide diversity of bioactive compounds, such as phenolic compounds and organic acids.

       These bioactive compounds have been associated with protective effects against chronic diseases, such as cardiovascular disease, cancer, Alzheimer's and other disorders.[ read more ].

·        Tomatoes

    Tomatoes are a rich source of lycopene, beta-carotene, folate, potassium, vitamin C, flavonoids, and vitamin E. These nutrients help the reduction of low-density lipoprotein (LDL) cholesterol or bad cholesterol, homocysteine, platelet aggregation, and blood pressure.

High levels of homocystein occur in vitamin B12 deficiency and in some other conditions. Homocystein accumulation enhances the blood clot formation and thus risk for heart attacks, pulmonary embolism and strokes. Tomatoes help in reducing it. Therefore tomatoes are considered a valuable vegetable with cardio protective effects. The processing of tomatoes may significantly affect the bioavailability of these nutrients.

·        Garlic

  Garlic has some protective effects on the blood vessels. Research studies or human trial shows that in people, consuming garlic for long period, there is reduction of age-related increase in aortic stiffness.

This suggests a protective effect on the elastic properties of the aorta [blood vessel of heart ]related to aging in humans. This study also showed that regular long term garlic powder intake protected endothelial cell from oxidative injury.

·        Olive oil

Olive oil improves heart health. Researches show that anti-inflammatory, antioxidant and vasodilatory nutrient of extra virgin olive oil may contribute to lower the formation of clots.

·        Green tea

     Catechins, the major polyphenolic antioxidant compounds in green tea, are having protective effects on blood vessels to heart. Catechins prevent vascular inflammation that can be a cause of atherosclerotic lesions or clots.

     The anti-inflammatory activities of catechins may be due to their suppression of leukocyte adhesion to endothelium. Catechins suppress platelet adhesion, thereby inhibiting  clot formation.

    In short, green tea helps to prevent atherosclerotic blood clots and thus heart attacks and strokes. 

·        Whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. Sources are:

o   Whole-wheat flour, Whole-grain bread, preferably 100% wholewheat bread or 100% whole-grain bread

o   High-fiber cereals such as whole grain oats

o   Whole grains such as brown rice, barley and buckwheat (kasha)

o   Whole-grain pasta

o   Oatmeal (steel-cut or regular).

·        Healthy oils

o   Olive oil

  o   Canola oil

  o   Vegetable and nut oils

  o   Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance

·        Nuts &seeds

        Nuts

o   almonds

o   Brazil nuts

o   hazelnuts

o   cashews

o   macadamias

o   pecans

o   pine nuts

o   pistachios

o   walnuts

Eating around 15g nuts and seeds per day decreases the risk of coronary heart disease by around 20% compared with no or low nut and seed intakes.

While choosing nuts go for whole unprocessed, unsalted nuts. Consuming nuts regularly may lower LDL cholesterol and increase protective HDL cholesterol.

People are often doubtful that if nuts intake can make them obese.Is it true?

It is not true.  Studies show that higher nut intakes were not associated with greater body weight.

In fact, eating nuts is associated with a lower body weight as nuts are rich in proteins, healthy fat and dietary fiber.  The fiber content in nuts help people to feel full after its intake and can reduce your overall food intake

        Seeds:

o   Flaxseeds –Improves cardiovascular health and help in weight loss

o   Chia seeds – rich in omega 3 fatty acids, helps to lower blood pressure and cholesterol.

o   Sunflower seeds –rich in fiber and magnesium; improves heart health.

o   Pumpkin seeds- rich in magnesium, zinc, omega 3 fatty acids and helps in heart health and weight loss.

o   Sesame  seeds- lowers cholesterol and triglycerides

o   Grape seeds-lower blood pressure. Improves blood flow.

·        Avocados

According to a research study by AHA [American heart association] avocados considerably lower the risk of occurrence of coronary heart diseases.

The type of fat in an avocado is mainly unsaturated (specifically, monounsaturated), which, when eaten in place of high-saturated-fat foods, can help maintain healthy cholesterol levels.

Avocados are good source of omega fatty acids and vitamin E . Both of these nutrients can improve heart health. Moderate consumption of avocado is recommended.

·        Meat –poultry, chicken breasts.

    Consuming lower fat meats such as skinless chicken breasts is good for heart health rather than red meats. Lean meat is recommended, preferably organic fed poultry.

·        Fish

     Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides.

     Fishes such as salmon, mackerel and herring are rich in omega 3 fatty acids and good for heart health.

·        Legumes

 Beans, peas and lentils are good for heart health as they are low-fat sources of protein and contain no cholesterol, making them good substitutes for meat.

·        Asparagus

     Asparagus is a natural source of folate, which helps to prevent an amino acid called homocysteine from building up in the body.

     High homocysteine levels have been linked with an increased risk of heart-related conditions, such as coronary artery disease and stroke.

·        Dark chocolate

     Dark chocolates are yummy foods that are good for your heart if taken in moderation. Scientists now believe that dark chocolate has protective benefits against atherosclerosis, which is the building up of plaques with in arteries and their gradual occlusion that may cause heart attacks or brain stroke.

      Dark chocolate seems to prevent stiffness of the arteries and white blood cell adhesion to the walls of blood vessels.

     Moderate consumption is recommended.

·        Oat meal [whole grain oats]

     As oatmeal is rich in soluble fiber, it may help to reduce the risk of heart disease by reducing bad cholesterol.

   Researches show that supplementation of diet with oat cereals improves cardiovascular disease risk markers among healthy adults and those with mild metabolic disturbances, particularly by influencing serum total and [ bad ]LDL cholesterol and body mass index[ BMI] . Oats fibers help to reduce both of these risk factors to heart diseases reducing bad cholesterol and body weight.

·        Spinach

     You can help to maintain a healthy heart rhythm by regularly consuming good sources of magnesium. Spinach is one of the best sources of dietary magnesium.

What kinds of foods need to be avoided from your diet?

When you decide to follow cardiac diet you may better avoid following foods:

·        Red and processed meat

Red meat includes pork, beef and lamb chiefly. Red meat is a source of saturated fat. As per many research studies replacing red or processed meat with plant protein may lower the risk of heart disease.

Plant proteins include nuts, legumes, whole grains, and soy products.

·        Sugar sweetened foods and beverages

Consuming too much added sugar can raise blood pressure, cause obesity and increase chronic inflammation, diabetes and fatty liver diseases. All these are risk factors for cardiovascular diseases.

Avoiding excess sugar can help a person maintain a moderate weight and prevent heart diseases. In a study published in 2014 in JAMA Internal Medicine, found an association between a high-sugar diet and a greater risk of dying from heart disease.

·        Processed foods

Processed foods often contain a large number of harmful ingredients, which may pose risk to heart and other vital organs of your body. Many   of the processed foods contain the following substances:

High sugar

High salt

Trans fats

Saturated fat

Additives and food colorings

All these substances pose great risk to cardio vascular and other life style diseases.

·        Refined carbohydrates

Refined grains included foods made with refined (e.g. white) flour, including white bread, pasta/noodles, breakfast cereals, crackers, and bakery products/desserts containing refined grains.

Refined carbohydrates lack fiber and can potentially cause a blood sugar imbalance. Over the course of time, excessive consumption of refined carbs can lead to insulin resistance and weight gain, which are risk factors for cardiovascular disease.

A study published in The British Medical Journal by researchers found that consuming a high number of refined grains, such as croissants and white bread, is associated with a higher risk of major cardiovascular disease, stroke and early death.

The study found that having more than seven servings of refined grains per day was associated with a 27 per cent greater risk for early death, 33 percent greater risk for heart disease and 47 per cent greater risk for stroke.

The study recommends that eating whole grain foods like brown rice, barley and other better quality carbohydrates are essential for optimal health outcomes.

What types of carbohydrates you should limit?

White bread, pasta, and rice

Cakes, biscuits, and pastries

Much heavy breakfast cereal

Pizza

Sweet desserts, candies

White flour

Alcohol

People who consume alcohol should try to do so in moderation. This means consuming no more than one drink per day for women and no more than two drinks per day for men. It is better to avoid alcohol.

There is a common belief that a moderate intake of red wine can help protect the heart because it contains resveratrol. However, the evidence for this is weak, according to Harvard research study.

Consuming too much salt (sodium) may give rise to high blood pressure and increase cardiovascular risk like stroke.

 Lifestyle tips for a healthy heart

Exercise regularly but moderately

Avoid long periods of sitting. Walk frequently.

Quit smoking

Avoid excessive intake of alcohol

Relieve stress through activities such as mindfulness or yoga

Practice relaxation techniques

Involve in games & physical activities[ in moderation]

Being mindful of the quantity& quality of food you take daily.

Ensure 6-7 hours sound sleep

REFERENCES

·        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2748751/

·        https://pubmed.ncbi.nlm.nih.gov/9355906/

·        https://pubmed.ncbi.nlm.nih.gov/12587984/

·        https://pubmed.ncbi.nlm.nih.gov/31269727/

·             https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar#:~:text=Impact%20on%20your%20heart&text=Over%20the%20course%20of%20the,their%20calories%20as%20added%20sugar.

·        https://www.sciencedaily.com/releases/2021/02/210219155857.htm

·        https://link.springer.com/article/10.1007/s00394-021-02763-1#Sec16

·        https://www.bmj.com/content/371/bmj.m4141

·        https://www.ahajournals.org/doi/10.1161/JAHA.121.024014#d1e4145

·        https://pubmed.ncbi.nlm.nih.gov/29141571/