Written By: Priya Kathpal | Updated : June 29, 2015 9:25 AM IST
We all know prevention is better than cure, yet when it comes to our health, we start worrying about it only once we see certain discrepancies. Until then, we eat what we like and exercise only if we can find time that is hardly ever. These unhealthy lifestyle choices can lead to serious conditions including heart disease. However, a few changes in diet and lifestyle can help you prevent this. We ask well-known nutritionist Priya Kathpal to shares tips that can help prevent heart disease.
According to the WHO, heart disease will be the largest cause of death in India by 2020. Radical changes in lifestyle including eating habits and increase in physical activity is the need of the hour. World Heart Day was created in 2000 to make people aware globally that heart disease and stroke are the leading causes of deaths worldwide.
Tips to prevent heart disease
1. Get regular medical check-ups done to make sure you are not suffering from asymptomatic high blood pressure, abnormal lipid profile or pre-diabetic condition. If you are, meet an expert and take steps to control the condition it will require a multidisciplinary approach with special attention to dietary changes.
2. Make a conscious effort to add fibre to your diet. Eat green leafy vegetables, salads, fruits, and cereals like oats. Five servings of fruits and vegetables per day play a preventive role.
3. Keep a check on your weight and fat percentage. Maintaining a healthy weight and controlled fat percentage goes a long way in keeping heart diseases at bay.
4. We get enough of PUFA from pulses and vegetables, try to use an MUFA-rich oil (to maintain a heart healthy fatty acid ratio) for cooking. Olive oil, rice bran oil and groundnut oil are best choices.
5. Keep your dinner light. Indians tend to eat too many carbs, and fewer proteins that lead to obesity and in turn puts stress on our heart. Include healthy proteins like skinless chicken, fish, egg whites more often in meals especially dinner.
6. Focus on healthy fats like almonds, walnuts, flax seeds, fish oil. They are a must to keep your heart healthy.
7. Make a rule to include junk only once a week, one meal of that day. Try and choose healthier options outside in case it's unavoidable. For example, choose wine over other drinks if you must drink, brown rice over white rice, red sauce over white sauce, etc.
8. Keep a check on invisible sodium that goes in your body from various sources like processed foods, drinks, bakery items, etc. You may want to cut down on table salt if you are worried about your heart health.
9. Manage stress. This includes cutting down or avoiding smoking and alcohol, it may seem like you feel de-stressed by these habits but in reality they raise one's stress levels. Rather exercise, it will not only help manage stress but will help you maintain weight and stay active. Other ways to reduce stress are developing a hobby, listening to music, practising yoga or meditation, etc.
10. Make time to include minimum 30 minutes of exercise at least five days a week. It can be as simple as walking or you can play a sport that you enjoy.
Image source: Getty images
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