Guide To Family Nutrition For Heart Health: 13 Tips From A Nutritionist
Guide To Family Nutrition For Heart Health: 13 Tips From A Nutritionist
It is important to incorporate a host of foods into your diet to strengthen heart health within the family. Here is a comprehensive guide for your understanding, as shared by an expert.
Written By:
Prerna Mittra
| Updated : September 12, 2024 4:01 PM IST
Medically Verified By: Clinical nutritionist Susmita N of Cloudnine Group of Hospitals, Bengaluru
Diet and nutrition are crucial for health but serve different roles. Diet refers to the total food intake, while nutrition is how the body uses that food for growth, metabolism, and repair. Although closely related, they are not interchangeable; nutrient deficiencies can affect health, and overall health can influence nutritional needs.
In order to raise a child who eats all kinds of fruits and vegetables and knows how to prioritise their health, they need to be taught healthy eating habits early on in childhood. It starts from home. As a family, you need to take care of your health by incorporating various nuts, seeds, veggies, fruits, etc., into your daily diet. When your child sees that you are putting healthy food on your plate, they will also learn to stay away from junk foods.
According to clinical nutritionist Susmita N of Cloudnine Group of Hospitals, Bengaluru, one must especially take care of their heart by making a lifelong commitment that starts with everyday food choices. Here's a guide from the expert for family nutrition and heart health. These practical tips can help both mothers and children. The clinical nutritionist says varieties of nutrients play an important role in keeping the heart healthy -- fruits, vegetables, omega-3 fatty acids, fibre-rich diet, and healthy fats, diets low in sugar and trans-fats are among them. Read on to find out more.
Heart Healthy Diet For Mothers And Children
Below-listed foods are of importance. Make sure your diet is inclusive of them:
Black beans are loaded with antioxidants, magnesium and folic acid that help to keep blood pressure in check, while also keeping the heart healthy. Black beans can be used in salads, gravies and curries.
Replace full-fat dairy products with fat-free dairy products that have less than 1 per cent fat.
Add fenugreek seeds in cooking as the active ingredient in them can help reduce cholesterol.
Wine in moderate portions is good, as it contains antioxidants that can help keep the arteries clean and reduce HDL. Wine is not to be consumed by pregnant women, lactating mothers and children.
Salmons are rich in omega fatty acids that help in lowering blood pressure, triglycerides and inflammation. Salmons can be used as a good protein source in adults and children. Make sure you do not have any seafood allergy. Eat baked or grilled salmon with herbs and veggies.
Tuna is also a good source of omega-3 and is more affordable than salmon. Grilled tuna with herbs and lemon is healthy.
Olive oils are heart-healthy with antioxidants that help to lower cholesterol levels and triglycerides. Add olive oil as dressing to salads or use it to saut veggies.
Nuts are a good source of monounsaturated fatty acids, fibre, and sterols. Eat a handful of mixed nuts like almonds, walnuts, cashew, hazel nuts, Brazil nuts on a daily basis. In pregnancy, it provides nutrients required for fetal nervous system development.
Pectin-rich foods like citric fruits, carrots, apricots, and apples are good for the heart due to their heart-protecting properties. They can be consumed as a mixed fruit bowl or made into juices.
Lignans are phytochemicals found majorly in flaxseeds and chia seeds. They are also rich in omega-3 fatty acids that protect the heart from damages.
Flaxseeds can be added to salads, chutneys, and baked foods. Roasted flaxseed powder can be added to buttermilk and eaten. Chia seed has to be soaked in water, made into puddings with nuts and fruits, and consumed.
Foods like cherries, blueberries, apples, grapes, pomegranates, purple cabbage are loaded with antioxidant anthocyanins. They protect the heart from any kind of oxidative stress. Add these fruits and veggies to a fruit bowl, or consume them as salads and juices.
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