Is Your Plate a Heart Attack Risk !

• According to WHO, about 17.9 million deaths occur due to heart diseases or disorders of blood vessels, globally, each year.  And 4 out of 5 Cardiovascular deaths occurs due to heart attacks and strokes.

• Most of the time heart attacks and strokes are sudden, and they are caused due to plaques formed in the arteries that cause blockage in the arteries leading to lesser blood supply to brain and heart.

• These blockage are formed due to unhealthy foods and lifestyle.

So, What diet should you take for a healthy heart?

1. Oats:

• Oat meals are rich in fibers and are known to decrease total cholesterol levels including triglycerides, Low-Density Lipoproteins (LDL) cholesterol by 5 to 10% and increase good cholesterols also known as High- Density Lipoprotein (HDL) cholesterol.

• Decrease in cholesterol levels is essential for a healthy heart.

2. Healthy fats in diet:

• Fish like salmon, tuna, and mackerel are rich in Omega 3 fatty acids which helps in reducing inflammation and promote heart health and reduce the risk of  heart disease.

3.Berries:

• Eating strawberries, blue berries and raspberries can reduce inflammation in the body as they have antioxidants like anthocyanins which are known to improve overall heart health.

4.Nuts:

Almonds, pistachios, and walnuts in diet can increase the level of fibres, and proteins in the body and helps reducing inflammation and bad cholesterol in the body leading to improved heart health.

• Lastly you can also have  Dark chocolates as a delicious source to reduce cholesterol levels and blood pressure due to their antioxidant properties which ultimately results in healthy heart.

• Including avocado, wholegrains, lentils and green vegetables in diet can help improve your heart health. But doing physical exercise and meditation, and reducing stress are also major factors that can be beneficial to have a healthy heart.

Source:-
1. Cardiovascular diseases. (2024, May 15). Cardiovascular diseases. https://www.who.int/health-topics/cardiovascular-diseases

2. Casas, R., Castro-Barquero, S., Estruch, R., & Sacanella, E. (2018). Nutrition and Cardiovascular Health. International journal of molecular sciences, 19(12), 3988. https://doi.org/10.3390/ijms19123988

3. Chen W, Zhang S, Hu X, Chen F, Li D. A Review of Healthy Dietary Choices for Cardiovascular Disease: From Individual Nutrients and Foods to Dietary Patterns. Nutrients. 2023; 15(23):4898. https://doi.org/10.3390/nu15234898

4. Mitra, A., Pradhan, R., & Mukherjee, S. (2009). Importance of heart-healthy diet. Journal of Human Ecology, 27(1), 53-61.

Disclaimer:-This information is not a substitute for medical advice. Consult your healthcare provider before making any changes to your treatment.Do not ignore or delay professional medical advice based on anything you have seen or read on Medwiki.

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