Following a heart-healthy diet is considered effective in lowering the risk of heart disease, which is one of the leading causes of death for people in India. Incorporate lots of vegetables, fruits and whole grains in your diet and remove processed food items for a healthy heart.
Heart diseases are considered among the leading causes of death for people in India. That is why, it is crucial to consume heart-healthy foods that significantly boost your cardiovascular health, reducing the risk of heart disease. Notably, a heart-healthy eating style focuses on minimally processed vegetables, fruits and whole grains.
If you are also dealing with heart problems or at the risk of developing one, book an appointment with one of the best cardiologists in Kolkata, Dr. Aftab Khan. Read on to know more about the food to prefer and avoid to promote a healthy heart.
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Foods Best To Ensure Heart Health
A heart-healthy diet plan must include the following:
- Fruits and Vegetables
Playing a vital role in promoting heart health, fruits and vegetables contain antioxidants that can help prevent injuries to arteries. Notably, leafy greens like spinach, kale, and bok choy are packed with vitamins, minerals and antioxidants that can help lower the risk of heart disease and blood pressure. They also have nitrates that help relax and widen blood vessels. Besides, strawberries and blueberries are packed with antioxidants that can protect against oxidative stress and inflammation. Moreover, avocados are abundant in healthy fats, fibre and micronutrients that promote cardiovascular health.
- Whole Grains
A rich source of fibre, whole grains help maintain healthy cholesterol levels, lowering heart disease risk. Also, studies have found that replacing refined grains with whole grains can reduce the risk of coronary heart disease. You must incorporate whole-grain bread, brown or wild rice, quinoa, oats, whole-wheat pasta and couscous in your diet.
- Healthy Proteins
Legumes – high in fibre, protein and antioxidants – promote heart health by reducing cholesterol and improving blood pressure. Common types of legumes include soybeans (edamame and tofu), lentils, chickpeas and split peas. Further, it is to be noted that a higher intake of nuts can reduce the risk of cardiovascular disease, coronary heart disease, and stroke. Besides, oily fish (salmon, mackerel and sardines) are rich in omega-3 fatty acids that can help protect against inflammation.
- Lean Meat
Prefer lean meat items, including 95% lean ground beef, pork tenderloin, skinless chicken or turkey, and over-processed meat.
- Non-fat and Low-fat Dairy Products
They help increase the intake of unsaturated fats that are associated with better cardiovascular health. Notably, seafood, nuts, seeds and avocados are a good source of unsaturated fats. Further, some low-fat dairy options include fat-free or low-fat (1%) milk, fat-free or low-fat plain yoghurt, fat-free or low-fat cheese/cottage cheese, and fortified soy beverages (soy milk) or soy yoghurt. Moreover, consume soybean, corn, and sunflower oils that are rich in polyunsaturated fats. Besides, extra virgin olive oil, which is also rich in antioxidants, can help prevent damage to the body, including arteries.
Food to Avoid to Maintain Heart Health
To protect heart health, it is important to avoid the following:
- Foods with high levels of sodium or salt, added sugars, saturated fat and alcohol
- High-fat dairy products
- Fatty and processed meat
- Tropical oils like palm oil
- Partially hydrogenated fats
- Processed foods
Best Heart-healthy Diets
When it comes to the top diets for heart health, DASH and the Mediterranean diets stand out. Let’s learn more about them.
- DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) plan focuses on eating plenty of fresh fruits and vegetables along with lean proteins, low-fat dairy items, nuts and beans and vegetable oil. The diet plan limits the consumption of sweets and foods high in saturated fats. Studies have also found a link between the DASH diet and a lower risk of heart failure and reduced blood pressure.
- Mediterranean Diet
It is a plant-based diet that is influenced by countries bordering the Mediterranean Sea. Popular for lowering the risk of heart disease, a Mediterranean-style diet emphasises vegetables, fruits, beans, whole grains and legumes. It also includes low-fat or fat-free dairy products, fish, poultry items and nuts. Additionally, the diet limits added sugars, sodium, saturated fats, refined carbohydrates, and fatty or processed meat.
All in all, a heart-healthy diet plan can effectively help reduce the risk of heart disease. It is a good idea to incorporate lots of vegetables, fruits and whole grains in your diet and remove processed food items for a healthy heart. For added support, especially if digestive health is a concern, you may also consider consulting the best gastroenterologist in Chennai.
If you have any queries related to heart health, then connect with one of the best cardiologists in Kolkata, Dr. Aftab Khan.
