World Heart Day 2022: As far as your overall health is concerned, your eating habits make a big contribution. Our fast paced lifestyle Lack of time and unavailability of healthy ingredients sometimes prevents us from making better food choices. We eat a lot of ready-to-eat processed And calorie-rich food for convenient eating. However, in the long run this type of diet can promote obesity, high blood pressure, high cholesterol and ultimately significantly increase your risk of developing fatal heart diseases. (Also read: Open Gym vs. Indoor Gym: Which Is Better for Your Heart Health?)
To keep your heart healthy, it is extremely important to pay attention to what you are eating, drinking and eating as your main meals. A cup of soft drinks, fruit juice, tea and coffee may be easier or more tempting than eating a whole fruit, dried fruits, whole grains or green vegetables, but it’s the food you eat that really helps your heart. can affect. Health
“Diet plays a major role in heart health and a poor or unbalanced diet can affect your risk of heart diseases. In fact, certain foods can affect blood pressure, triglycerides, cholesterol levels and inflammation, all of which There are risk factors for heart diseases.” says Neha Ranglani, Nutritionist and Health Coach.
On this World Heart Day, we should make a conscious effort on what we eat and what foods we should avoid for better heart health. Integrative Nutritionist and Health Coach Neha Ranglani suggests a list of foods that you should eat every day and which you should eliminate completely.
essential foods for heart health
1. A handful of almonds daily is the key to good heart health
Almonds when included in a healthy diet can lower total and LDL cholesterol and reduce the level of inflammation that damages the heart. A review by a panel of Indian nutrition and heart experts published in the journal Nutrients suggests that daily consumption of almonds may help reduce dyslipidemia, one of the most important risk factors for heart disease in Indians.
A study published in the Journal of the American Heart Association found that consuming a daily breakfast of 42 grams of almonds, as part of an overall healthy diet, improved several risk factors for heart disease. Thus, eating a handful of almonds every day has many benefits. You can also make a habit of consuming almonds as a pre-workout snack or a healthy snack for bedtime. Almonds are also easy to carry and eat on the go.
2. Don’t skip eating your share of greens
According to an analysis of eight studies, a higher intake of leafy green vegetables lowered the risk of heart disease by 16%. Vitamins, minerals and antioxidants are found in abundance in green leafy vegetables. Additionally, they contain lots of nitrates, a compound that helps dilate blood vessels so that oxygen-rich blood can flow to your heart. They also contain significant levels of dietary nitrates, which have been demonstrated to lower blood pressure, reduce arterial stiffness, and increase the functionality of the cells lining blood vessels.
Service advice: To enhance the flavor of greens, add them to a stir-fry, sauté them in olive oil, or sauté them with garlic.
3. Add Whole Grains to Your Meals
Increased consumption of whole grains in your diet has been linked to better heart health. According to an analysis of 45 studies, consuming three additional servings of whole grains per day was associated with a 22% lower risk of heart disease. Nowadays, there are many carbohydrate substitutes that come in whole wheat varieties. Additionally, they often contain a wealth of vitamins and minerals, including selenium, thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), folate (vitamin B9), magnesium and iron.
Serving Tip: Immer replace sandwiches, pasta, noodles and all other flour products with wheat or millet.
to eliminate foods
1. Avoid Processed Meat as Much as You Can
Meat preserved with salt, nitrites or other preservatives is considered processed meat. Long-term observational research has indicated that processed meat is worst for the heart. A contributing factor to this issue is probably processed meats’ high salt and preservative content. Although red meat is a rich source of protein, it does not guarantee daily consumption. Being high in salt, cholesterol and saturated fat, it is harmful to your heart.
2. Get Rid of All Packaged Food in Your Pantry
In a NutriNet-Sante study, it was found that consuming 10% more ultra-processed foods was associated with a 10% or greater increase in the risk of developing heart disease, coronary heart disease and cerebrovascular diseases. Foods that have undergone extensive processing often contain harmful amounts of added sugar, sodium and fat. These substances enhance the taste of the food we eat but consuming them in excess can lead to major health problems like obesity, heart disease, high blood pressure and diabetes.
3. Stop consuming any kind of aerated and sugary drinks
Sugary beverages damage the heart in the same way that highly processed and refined carbs do. Sugary drinks increase the risk of weight gain in addition to the other negative effects of highly refined and processed carbs. In addition, it stresses the artery walls significantly, which increases the risk of heart disease.