Maintaining a healthy diet is essential for preventing heart illnesses and cardiac arrest. You may considerably lower your risk of heart disease by including particular foods and nutrients in your everyday diet, such fresh fruits and millets. A few essential tips to get you started were shared by Dr. N Sandeep, a cardiology consultant at Manipal Hospital, Vijayawada.

The reasons why a heart-healthy diet is important

“Heart disease is now becoming the main cause of death in India,” he stated. The main risk factors for the development of heart disease have been determined to be changes in dietary and lifestyle behaviors. Numerous studies have demonstrated the critical role that maintaining a healthy lifestyle and eating a heart-healthy diet play in preventing heart disease.

India offers a wide range of cuisines, according to Dr. Sandeep. The traditional Indian diet adheres to the tenets of moderation, variety, and balance in a dietary strategy that is consistent with the dietetics model advised for general wellbeing.

As urbanization and the modern way of life have permeated society, there has been a rise in the consumption of processed foods, which, over time, has a detrimental effect on the heart, he said. Dr. Sandeep stated that "Long-term cardiovascular health can be fostered by reassessing our traditional dietary patterns and blending them with the principles of contemporary nutritional science."

The following foods are listed as "the top foods to protect your heart" by national and international cardiac guidelines, according to Dr. Sandeep:

1. Millets

“Some of the millets, such as ragi, jowar and bajra, are considered superfoods that could be consumed by diabetic and heart patients. These foods are high in nutrients, full of fibre, and low glycemic. They can help manage blood sugar and cholesterol, two of the big risk factors leading to heart disease,” he said.

2. Leafy greens

Dr Sandeep added, “Leafy greens, such as palak and methi, are also packed with essential nutrients such as potassium and nitrates. These essential nutrients boost arterial functions and also help lower blood sugar levels.Leafy greens like palak (spinach), Methi (fenugreek), and so on are also dense with nutrients, including potassium and nitrates. These nutrients increase the function of the arteries, and also work to reduce blood sugar.”

3. Nuts

According to him, “Nuts like almonds and walnuts contain high levels of omega-3 fats and plant sterols. Eating a handful of nuts each day can increase the HDL, or good cholesterol, properties in your body and lower your bad cholesterol, i.e. LDL levels, which in turn lowers the risk of plaque in the arteries — another deadly contributor to heart disease.”

4. Cold-pressed oils

“Oils that are cold-pressed as mustard or groundnut, etc., are less processed with chemical solvents and high heat. These oils are rich in unprocessed vitamins and oils. As a part of a balanced diet, these oils offer heart-healthy, unsaturated fats as opposed to the trans-fat-laden vanaspati,” Dr Sandeep said.

5. Lentils and legumes

He added, “Lentils are rich in plant-based proteins which help in reducing cholesterol. They are also helpful for weight control. Chana, rajma, moong, beans, peas, dals, etc. are brilliant instances of lentils and legumes.”

6. Fresh fruits

“Include fresh and seasonal fruits such as guava, amla and pomegranate, which are a good source of antioxidants and vitamin C to reduce oxidative stress on the heart,” Dr Sandeep said.

7. Spices and aromatics

He concluded, “Many of the spices and aromatics used in Indian cooking, such as turmeric and garlic, have antibacterial, cholesterol-lowering, and anti-inflammatory effects. They promote healthy arteries and help with blood circulation.”

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