Healthy Diet and Tips To Prevent Heart Disease

Healthy Diet and Tips To Prevent Heart Disease

By Ritu Bhatia  on: 28 September 2018
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During past 3-4 decades due to Industrialization and a change in the living pattern the incidence of cardiovascular disorders is on increase. It accounts for an appreciable proportion of total morbidity and mortality in adults throughout the world. India already holds the title of Diabetic capital of the world and according to an estimate by year 2025; India will have around 69.8 million cases of CVD.

You are never too young or too old to take care of your heart. Anyone at any age can benefit from the following simple steps to keep their heart healthy:

EAT HEALTHY:A healthy diet is the cornerstone of heart diseases. The guidelines to be followed are:High fiber, high potassium, antioxidant rich, low sodium,low cholesterol and limited packaged foods.

  • Avoid cholesterol rich foods such as whole milk and milk products, butter, desi ghee, red meat (mutton, pork, ham, sausages, egg yolk etc). Increased cholesterol in blood is called hypercholesterolemia which leads to atherosclerosis.
  • Saturated fat rich foods like coconut oil, margarine, butter, cream, bacon, mutton and pork should be avoided as these foods increase LDL cholesterol Take more of complex carbohydrates like oats, ragi, bajra, whole wheat grains, whole pulses and legumes.
  • Have plenty of deep yellow, orange and green colored fruits and vegetables like apples, pears, fresh cherries, papaya, all citrus fruits, carrots, tomatoes, sprouts, all green leafy vegetables etc. in your diet
  • Eating soy regularly is also found to be associated with decreased risk of heart disease due to their estrogenic i.e. lipid lowering effect
  • The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Fish is a good source of omega-3 fatty acids. Omega-3 fatty acids benefit the heart by lowering triglyceride levels, decreasing growth rate of atherosclerotic plaque, and lowering blood pressure (slightly).
  • There is a striking relationship between hypertension and heart diseases. So, limit your salt intake by avoiding hidden sources of sodium rich foods like pickles, sauces, preserved and canned foods, processed cheese, ham, sausages, bacon etc.

QUIT SMOKING: Smoking damages the lining of your arteries, leading to a buildup of fatty material (atheroma) which narrows the artery. This can cause angina, a heart attack or a stroke. Carbon monoxide in tobacco smoke reduces the amount of oxygen in your blood. This means your heart has to pump harder to supply the body with the oxygen it needs. Stopping smoking has huge benefits and it is never too late to give up.

BLENDING OF OILS: Blending of oils is beneficial for lowering cholesterol. You can mix corn, safflower or  sunflower  oil ( rich sources of linoleic acid)with equal portion of mustard or rapeseed oil( rich sources of alpha linolenic acid) to get the healthy benefits.

AVOID REHEATING OF OIL: Avoid reheating of oil as it makes the oil rancid and raises the trans fats content. Trans fats clog arteries, making you susceptible to heart diseases.

LIMIT ALCOHOL INTAKE: Regular or high doses of alcohol causes obesity, stroke, abnormal heart rhythms and high blood pressure, which damage your heart. If you drink alcohol, do so in moderation.

EXERCISE AND MEDITATION: Regular exercise is important to keep our heart healthy, lower blood pressure and keep obesity under control. Weight loss along with moderate exercise is related to rise in HDL cholesterol levels. Aim for at least 30 mts of any physical activity like cycling, brisk walking, swimming and aerobics 5 times per week. Remember, everyday activities count, so look out for opportunities to be active during the day. Use stairs instead of escalators, walk to the local shop rather than taking the car and do some stretches when watching TV. Meditation helps in relieving stress and temptation to indulge in unhealthy habits.

GET REGULAR HEALTH CHECK CHECKUPS: Regular health exams and tests can help find heart problems before they start. They also can help find problems early, when your chances for treatment and cure are better. By getting the right health services, screenings, and treatments, you are taking steps that help your chances for living a longer, healthier life.

Adapting healthy lifestyle with natural foods, regular physical activity, cessation of smoking and alcohol along with mental relaxation can lead us to a disease free life....


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Ritu Bhatia

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Best Nutritionist in Faridabad & Delhi, India 

Ritu Bhatia is a Clinical Dietician & Diabetes Educator from Faridabad with over  9 years of experience in Nutrition and Wellness Industry. She works with fitness enthusiasts, people with medical conditions like diabetes, PCOS, hypothyroid, heart disease, digestive disorders and other lifestyle disorders,overworked corporates and almost everyone who needs to achieve a state of health and well being.Dietician Ritu entered into clinical practice, after completing B.Sc from Delhi University and later specialization in Nutrition and Dietetics from the Institute of Hotel Management,Catering Technology and Applied Nutrition (PUSA). She doesn't believe in quick fix diets, rather in making positive changes for the life time. She applies the holistic approach to nutrition, weight and health management, while incorporating correction to an underlying specific problem. All diet plans are personalized and customized as per individual eating habits and lifestyle and contains food options that are easily available & practical for you. 
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