According to a study, switching to a healthy diet rich in fruits, vegetables, and fish reduces the chance of dying from a heart attack or stroke by nearly 35 percent. You’ll also be 28 per cent less likely to develop congestive heart failure.
According to studies, the appropriate diet and exercise plan can prevent up to 70% of cardiac ailments. Heart problems are exacerbated by high cholesterol and blood pressure.
Maintaining a healthy heart requires more than just exercise. A few lifestyle and dietary adjustments will suffice. To broaden your gourmet horizons, you can sample a wide range of delectable meals.
People who have a cardiac problem must pay special attention to their diet, ensuring that they get enough omega-3 fatty acids and antioxidants while avoiding heavy meals in fat or calories. A heart-healthy diet should include a variety of fruits, vegetables, protein sources, and the odd indulgence, just like any other healthy diet.
Apple eating has been linked to a lower risk of heart disease. This is because they contain a variety of compounds that aid in treating a variety of heart-related problems. They, for example, include quercetin, a phytochemical that has anti-inflammatory properties. Quercetin may also help to keep blood clots at bay.
Soluble fibre is abundant in apples, which may aid in the reduction of harmful cholesterol. Polyphenols are also present, which are recognised for their antioxidant qualities. One polyphenol, in particular, flavonoid epicatechin, may assist in lowering blood pressure. A decreased risk of stroke has been linked to other flavonoids. They also aid in the reduction of harmful cholesterol levels.
Combine an apple with a handful of walnuts or almonds for a healthy snack, or add sliced apple to salads.
Olive oil is a significant component of the Mediterranean diet because it lowers cardiovascular risk by boosting HDL cholesterol and lowering LDL cholesterol.
Olive oil may also aid in slowing the ageing of the heart. In a 2011 study published in the American Journal of Clinical Nutrition, high-olive-oil diets prevent endothelium damage and dysfunction. The endothelium is a cellular layer that aids in the passage of blood through the arteries.
Choose olive oil for cooking or make a delicious whole-grain bread dip by whisking together a tiny amount of olive oil, balsamic vinegar, and oregano in a small dish.
Whole grains are high in vitamins, minerals, and fibre, all of which contribute to a healthy heart and reduce LDL and triglyceride levels.
Oats, in particular, are deserving of your attention. Oats include beta-glucan, a soluble fibre that aids in the reduction of total and LDL cholesterol. 16 Whole-grain oats may be the most efficient whole grain for decreasing cholesterol, according to a 2015 study published in the American Journal of Nutrition.
Make a sandwich with two slices of 100 percent whole-grain bread, ounces of lean turkey breast, sliced tomatoes and avocado, lettuce, and mustard. You can also substitute whole grain pasta with white spaghetti. Breakfast should consist of oats with a tiny quantity of brown sugar and plenty of strawberries and walnuts.
Beans are high in protein and fibre, and studies have indicated that they are beneficial to heart health.
Beans have not been found to cause weight gain, despite their high-calorie content. They are one of the most adaptable foods available. Many beans have distinct flavours, while others absorb the flavours of the spices that are added to them quickly. Salads, stews, rice dishes, sauces, and soups can all benefit. You can also consume them by yourself.
Salmon is a rich source of EPA and DHA, with two long-chain omega-3 fatty acids. 13 EPA and DHA have long been recognised to reduce inflammation throughout the body, lower blood pressure, and improve endothelial cell function.
According to a 2012 review of research, as little as 0.45 to 4.5 grams of omega-3 fatty acids (about 3 ounces of salmon) can improve vascular function significantly. Salmon is excellent, but it also has a delicate, less fishy flavour than certain other fish. It’s versatile, as it may be steamed, sautéed, grilled, or smoked.
At least twice a week, eat salmon or similar oily ocean fish like tuna, sardines, or herring.
The worst food for heart attack patients
Processed and cured meat
Saturated fat can be found in cold cuts and cured meats (such as bacon and sausage). Even low-fat choices, however, have a significant salt content. According to the American Heart Association, just six thin slices of deli meat might contain half of the daily recommended salt intake.
“Most people should be on a salt-restricted diet since Sodium is linked to high blood pressure,” Dr Laxmi Mehta said, director of the Ohio State University Wexner Medical Centre’s Women’s Cardiovascular Health Program. She claims that not everyone requires medicine to achieve significant progress. It’s very uncommon for my patient with high blood pressure to see significant changes simply by changing their diet.
Several studies have linked the consumption of fried foods, like French fries, fried chicken and fried snacks, to an increased risk of heart disease. Conventional frying methods create trans fats, a type of fat that raises the wrong type of cholesterol and lowers the good kind.
“If you’re making a veggie stir-fry at home and you’re preparing it with olive oil and coconut oil, there’s certainly nothing wrong with that,” says Druz. “But what most people understand as typical fried food, the kinds you don’t prepare at home, should certainly be avoided.”
Diet soda may be fat-free and calorie-free, but it has a dark side. “People think they’re healthy when they really aren’t,” Druz explains. The evidence linking cola to the development of heart-disease risk factors such as obesity and diabetes is growing.
Some research suggests that people who drink diet sodas overcompensate and consume more calories than otherwise. In contrast, other research suggests that the chemicals in diet soda may affect gastrointestinal bacteria, making people more prone to weight gain. “While it has no sugar, it is not a heart-healthy option,” Druz explains.
Cookies and pastries
Most baked products, primarily commercially produced ones, are high in sugar and likely contain saturated or trans fats (such as butter or palm oil) (like partially hydrogenated vegetable oil). Druz explains, “You have two elements that work together to give someone the worst conceivable nutritional profile.”
Even goods that appear to be part of a healthy diet can be high in sugar, such as breakfast cereals. “Eating refined carbohydrates and sugars first thing in the morning will cause inflammation and cause blood sugar to fluctuate, making you need more sugar throughout the day,” Druz adds. Instead, she recommends fruit on whole-wheat bread with an egg or avocado.
Most heart attacks can be avoided by addressing behavioural risk factors such as smoking, eating a poor diet, being physically inactive, and drinking too much alcohol. To avoid recurrent heart attacks, it is critical to treat and resolve these conditions as soon as possible.
What you eat helps to keep your heart healthy. As a result, eating heart-healthy foods and minimising non-heart-healthy ingredients can help you live a healthier life in the long run.