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Blogs by Nutritionists

Heart healthy diets: Tips to keep your heart healthy

by True Elements 15 Sep 2023

What is heart disease?


Heart disease is a matter of life or death. It is the single largest cause of death on the planet. It is not a single disease but a cluster of diseases and injuries that affect the cardiovascular system (the heart and blood vessels).
According to the World Heart Federation, one-third of adults above 25 years of age suffer from cardiovascular diseases globally. Every year, over 17.5 million people die from cardiovascular diseases worldwide, and it contributes to 30 per cent of the annual deaths.
 

Who is at risk?

Several health conditions, lifestyle, age and family history can increase the risk for heart disease. Other general risk factors that can be controlled around lifestyle include:

  • Unhealthy cholesterol levels
  • Uncontrolled high blood pressure
  • Uncontrolled Diabetes
  • Obesity
  • Unhealthy diet
  • Poor Physical activity
  • Uncontrolled Stress, Depression and Anger
  • Alcohol/ Smoking habits

How to prevent heart disease?


A low-fat, high-fibre diet with whole grains, fresh fruits and vegetables is recommended in a healthy heart diet. Also, limiting the intake of processed foods and added fat, salt, and sugar is essential in a diet for the heart.

Regular exercise helps to reduce cholesterol and maintain blood pressure. It also helps in weight-loss management. One must quit smoking and alcohol or at least limit it. 

Following these steps can help boost overall health and reduce the risk of heart disease and its complications.

Which foods are good for heart health? 

  • Including Omega 3 fatty acids are beneficial for heart health. It helps to decrease inflammation, prevent blood clotting, lower LDL cholesterol and have a positive effect on the heart's rhythm. Omega 3 Fatty Acids are found in Fatty fish, fish oil and seed varieties such as chia seeds, flax seeds and hemp seeds. True Elements Flax Seeds and True Elements Chia Seeds are high in Omega-3 Fatty acids and may support heart health.
  • Monounsaturated fats are included in the cardiac diet as they lower LDL cholesterol and increase HDL cholesterol, which is present in olive oil, and nuts like almonds, peanuts, walnuts and avocados. 
  • Research proves that folic acid lowers the risk of stroke by 12% by lowering homocysteine levels in the blood and reducing artery wall thickening. Amaranth greens, Spinach, Mint, Bengal gram, Green gram, and Black gram are good sources of folic acid.
  • Choosing whole grains with high fibre content over processed carbohydrates helps to keep the heart healthy. True Elements Rolled Oats is rich in fibre and hence a good food for the heart.
  • Black beans, Soy and Tofu, Almonds, Pumpkin seeds, Sesame seeds and Spinach are some of the best sources of magnesium that help maintain nerve and muscle function, keep the heart rhythm steady and maintain BP. True Elements 7-in-1 Seeds Mix is hence good food for heart health.
  • Heart-healthy foods include antioxidant-rich foods such as fresh fruits, berries and vegetables, nuts and seeds like True Elements Antioxidant Mix and True Elements Dried Cranberries are the best choice for a heart-healthy diet plan.

Planning and a few simple substitutions by including heart-healthy foods in a nutritious, well-balanced diet with regular workouts can help keep your heart in good shape and minimize your risk of heart disease.

Authored By: Dt. Anuritha

MSc., CDE

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