6 heart-healthy diet tips for people with heart disease

Want to keep your heart healthy? Well, here are a few diet tips you should probably keep in mind.

By: Shraddha Rupavate | | Updated: June 29, 2015 9:25 am

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If you have been diagnosed with high cholesterol, increased risk of heart disease or have recently suffered a heart-attack, it is extremely important that you keep your heart in a good condition with the help of a heart-healthy diet and regular exercise. Also Read - Fruits and veggies that you must include in your monsoon diet

These two things are extremely critical in keeping the heart in a stable condition. A heart-healthy diet can reduce risk of heart disease or stroke by as high as 80%. It can help lower cholesterol, control blood pressure, lower blood sugar levels and maintain a healthy weight, thus lowering the risk for future heart attacks. Dr Nikhil Kumar, director, Cardiology, Fortis Memorial Research Institute offers some heart-healthy diet tips.

Cut down the intake of saturated and trans fats

Both saturated and trans fats raise bad cholesterol level (LDL), which can increase risk for heart attack and stroke. So, all foods made from partially hydrogenated oils or deep-fried foods are loaded with bad fats. Apart from that, whole-fat dairy or red meat also contain saturated fats.

It would be best if you replace all bad fats with good heart healthy fats like:

Omega-3 fatty acid sources like salmon, trout, or herring and flaxseed (alsi), canola oil, and walnuts all contain polyunsaturated fats that are vital for the body.
Omega-6 fatty acid sources like vegetable oils, soy nuts, different types of seeds all contain healthy fats.
Monounsaturated fat sources like almonds, cashews, peanuts, pecans and butters made from these nuts, as well as avocadoes. They are all great sources of ‘good’ fat.

Choose foods that lower cholesterol

The best way to lower cholesterol is to choose foods rich in unsaturated fats, fibre and protein. Fibre naturally lowers the level of bad cholesterol in the body. Some of the best cholesterol regulators include fruits, vegetables, fish, beans, nuts and seeds. The best foods for lowering cholesterol are oatmeal, fish, walnuts (and other nuts), olive oil and foods fortified with sterols or stanols substances found in plants that help block the absorption of cholesterol.

Focus on fibre-rich foods

A high-fibre diet can lower ‘bad’ cholesterol and provide nutrients that can offer protection against heart disease. By enriching your diet with whole grains, vegetables and fruits, you easily fulfil your fibre requirement and lower your risk of heart disease or a subsequent heart attack.

The best source of fibre is flaxseeds (alsi), small brown seeds that are high in fiber and omega-3 fatty acids, which can lower the total blood cholesterol when added to the diet

Most fruits and vegetables are low in calories and high in fiber, making them heart healthy.

Eliminate salty foods

Too much of salt in your diet can increase blood pressure, a major risk factor for heart disease. According to the American Heart Association adults should not consume more than a teaspoon of salt a day.

Reduce intake of processed foods

Canned or processed foods usually tend to be high in salt. Eating fresh foods, opting for unsalted meats, and having freshly made, organic soups or stews can dramatically reduce your sodium intake.

Control portion size

Increased portion sizes can lead to weight gain. Besides, obesity imposes extra stress on your heart muscle, which means that your heart needs to work harder to pump blood throughout the body. This often leads to high blood pressure, a major cause of heart disease. Reducing portion sizes is one of the crucial steps to maintain a healthy weight.

Image source: Getty images

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Published : September 23, 2014 6:54 pm | Updated:June 29, 2015 9:25 am

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