Be it skipping breakfast or snacking on fried foods, your calorie intake plays a key role in maintaining your heart health. According to Dr Nilesh Gautam, head of the department of preventive cardiology and rehabilitation at Asian Heart Institute, Mumbai, 'A healthy breakfast with carbohydrates, proteins and good fat is all you need for preventing heart disease. But calorie reduction and sustained weight loss are equally important.' Wondering why? Here's what Dr Gautam has to say.
'You are what you eat,' is really true -- keeping an eye on your daily intake of carbohydrates, proteins and fat is crucial. A study published in the Journal of Cardiovascular Disease Research has revealed that a high waist circumference can increase your risk of cardiovascular disease. And this is the reason you need to maintain your weight by carefully monitoring your calorie consumption. Here are few steps to do so--
Depending upon your ideal body weight and BMI, calculate your daily calorie requirement. It also depends on the level of physical activity -- sedentary, moderately active and very active. If you lead a sedentary lifestyle, your calorie intake should be less as compared to those with an active lifestyle.
If your body weight is not ideal, then it is wise to cut down your calorie requirement by 20% per day. It will result in gradual and sustained weight loss without affecting your health or appearance. Read more about 7 steps to a healthy heart!
For effective results, include fruits and vegetables with a high fibre diet like oats, wheat bran, lentils, apples, pears, etc. in your diet. This is because, the risk of suffering from a heart disease decreases by 14% with the intake of every ten gms of fibre daily. Also, include low-starch vegetables and avoid excessive intake of high starch foods like rice, bread and potatoes. Here are more reasons why you should eat fibre-rich foods.
If you are above 30 years, you might need supplements to fulfil your body's requirement of nutrients. In such cases, always consult a doctor before blindly investing in supplements. However, you can start taking supplements like multivitamins, vitamin D, fish oil and calcium (for women only) might exert a heart-healthy effect.
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