Heart Healthy Diet

Source: Diet and Heart Disease, National Institute of Nutrition

 Your diet is very important to maintain an ideal body weight, body fat and normal blood lipid levels. Keep these parameters under control to help prevent obesity, diabetes, hypertension and hyperlipidemias. These diseases are independent diet-related risk factors for heart disease. With prolonged faulty dietary habits and unhealthy foods, your body weight can increase, blood lipids (like cholesterol, triglycerides, LDL cholesterol) can rise, atherosclerosis and thrombosis can develop. Adopt a heart healthy diet to reduce the extent and severity of risks which promote blood vessel injury and fat deposition. A prudent diet can prevent or delay the progression of heart disease.

Prescription for a healthy heart diet plan

1. Maintain desirable body weight. Consult a qualified nutritionist or dietitian to guide you about your ideal body weight.
2. Eat complex carbohydrates, low glycemic foods and fiber rich diets.
3. Limit total fat, saturated fat and trans fats. Consume vegetable oils as prescribed for you.
4. Butter or ghee should be 1/3^rd of the prescribed oils allowed for you.
5. Dietary fibre intake is recommended as at least 25 gm per day for women and 30 gm per day for men. For the first time committee considered recommendations for fiber based on energy intake andthe level of about 40 g/2000 kcal has been considered as safe intake
6. Eat food as close to their natural state and choose foods such as whole grains, cereals, and pulses. Resistant starches are beneficial.
7. Avoid processed foods and refined foods.
8. Eat whole fruits and vegetables daily as advised. They provide vitamins, minerals, antioxidants and fiber.
9. Omega-3 fats are heart-friendly foods and good for immune boosting. Fish eaters are advised to eat fish about 2-3 times a week.
10. Intake of garlic as part of a heart healthy diet helps lower cholesterol and blood pressure.
11. Cut down salt use to 5-7 gm/day. Stay away from preservatives, bottled and canned foods which are high in salt.
12. Choose cooking methods wisely and stay away from fried and salty foods.
13. Avoid alcohol or cut down on alcohol intake. Cut down on alcohol if you regularly consume drinks.
14. Manage stress and learn to relax.
15. Consult the dietician expert to guide you to consume carbohydrates, protein, fat, vitamins, minerals, fibre and water intake in their proper proportions. A qualified nutritionist include antioxidant-rich foods which boost immunity, as suitable for your health.

About Author

Pallavi Pinge is a Clinical Nutritionist and Dietitian | Content Director & Editor for health websites | has a passion for digital health and enjoys promoting health and wellness. She’s the founder and director of Ambrosia Wellness, where she provides personalized nutrition counseling, education, and coaching to individuals with various health conditions.  You can follow her on her social media channels below to stay tuned in with the latest in health and wellness | Health Blog | Contact her for appointments |