Our lifestyle and what we eat impact our health, including our heart. A heart-healthy diet including minimally processed foods, fresh fruits and vegetables, and whole grains helps lower the risk of cardiovascular diseases, Aman Puri, Founder, Steadfast Nutrition, a sports and wellness, nutrition brand revealed.
Here are some key nutrients and foods that support cardiovascular health:
Fats
Always bear in mind that fat is also a necessary nutrient required by the body. People tend to completely remove the fats from their diet. Instead, replace saturated or trans fats with healthier alternatives like mono-unsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), which can help minimise bad cholesterol (LDL), Puri told Financial Express.com.
“While omega-3 and omega-6, (a form of PUFAs) and MUFASs help improve triglyceride levels, reduce blood pressure, and improve blood vessel functioning, saturated and trans fats may have adverse effects. Choosing healthy fats from fruits like avocado or nuts like walnuts, almonds, and peanuts may prove beneficial. Avoid bakery products, processed foods and excessive consumption of fried foods,” he said.
Choosing refined oils like olive, canola, sunflower, and soybean may prove to be beneficial over excessive cheese, creams and butter.
Dietary fibre
Dietary fibres – categorised into soluble and insoluble – play a major role in reducing cholesterol levels. Soluble fibres help reduce cholesterol levels by forming a gel-like structure in the intestine and slowing down the digestion and absorption of fats, which traps the cholesterol molecules. Soluble fibres comprising pectin, guar gum, and mucilages are found in fruits, legumes, and oat bran.
On the other hand, insoluble fibres: lignin and cellulose are present in vegetables, fruits, and whole grains like whole wheat, barley, millet, oats, and sorghum.
Potassium
Potassium plays an important role as a mineral and electrolyte. It helps maintain muscle health, heart rhythm and nerve function, and manages blood pressure and body fluid balance. Potassium is also essential for regulating the heart beat by ensuring contraction through electrical impulses.
It plays a major role in dilating blood vessels (vasodilation), which improves circulation and oxygenation. Including potassium-rich foods like bananas, green leafy vegetables, avocados, coconut water, lemon juice and citrus fruits helps decrease the risk of heart disease.
Magnesium
Magnesium plays a role in the regulation of blood pressure, stabilising the rhythm of the heart, and reducing the risk of stroke and heart diseases. It also helps transport calcium and potassium to the cells. Magnesium-rich foods include almonds, cashews, flaxseeds, peanuts, pumpkin seeds, chia seeds, fish, bananas, green leafy vegetables, dark chocolate, and whole grains and legumes.
Sodium
Avoid excessive sodium since it has the tendency to elevate the blood volume. Sodium is commonly present in table salt, processed foods and sea food. It retains body fluid, raising blood volume and blood pressure, leading the heart to work harder and increasing risk of stroke and heart diseases.
“Choosing low- sodium foods and nhancing the flavour of meals through herbs and spices instead of salt may help limit the sodium intake. While cooking, limiting use of processed foods such as pre-mixed foods, sauces and instant products may lead to decreased sodium intake,” Puri told Financial Express.com.
Hence, it is recommended to reads labels of instant products carefully to avoid indirect intake of sodium and instead, opt for fresh fruits and vegetables.
The above nutrients help manage heart health by supporting and improving its functioning. Follow tips for keeping the heart healthy, including eating a well balanced nutritious diet, maintaining a healthy body weight, limiting intake of alcohol or smoking, and remaining physically active. All these contribute towards making your heart healthy and supporting cardiovascular health, he added.