World Heart Day 2020: Heart-healthy diet: 8 steps to prevent heart disease

KEY STORY

In these unprecedented times when the world is coming to terms with and fighting a pandemic, it is more important now more than ever to take care of our hearts.

According to the World Heart Federation, cardiovascular disease (CVD) is the primary cause of death on the planet and the causes range from ‘smoking, diabetes, high blood pressure and obesity, to air pollution, and rare and neglected conditions such as Chagas Disease and Cardiac amyloidosis’.

This year, on World Heart Day, the federation aims to spread awareness about taking care of our hearts and to ‘use heart to beat cardiovascular disease’, which can only happen when one brings about changes in their lifestyle and inculcate healthy eating habits among other things.

So, here, we talk about a few easy ways by which you can ensure that your heart stays healthy and you stay strong.

1. Control your portion size

• How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs.

• Use a small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. This strategy can shape up your diet as well as your heart and waistline.

2. Eat more vegetables and fruits

• Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease.

• Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.

Fruits and vegetables to choose:

• Fresh or frozen vegetables and fruits

• Low-sodium canned vegetables

• Canned fruit packed in juice or water

Fruits and vegetables to limit:

• Coconut

• Vegetables with creamy sauces

• Fried or breaded vegetables

• Canned fruit packed in heavy syrup

• Frozen fruit with sugar added.

3. Select whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.

Grain products to choose:

• Whole-wheat flour

• Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread

• High-fiber cereal with 5 g or more fiber in a serving

• Whole grains such as brown rice, barley and buckwheat (kasha)

• Whole-grain pasta

• Oatmeal (steel-cut or regular)

Grain products to limit or avoid:

• White, refined flour

• White bread

• Muffins

• Frozen waffles

• Corn bread

• Doughnuts

• Biscuits

• Quick breads

• Cakes

• Pies

• Egg noodles

• Buttered popcorn

• High-fat snack crackers.

4. Limit unhealthy fats

• Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

• An easy way to add healthy fat (and fiber) to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Some studies have found that flaxseeds may help lower cholesterol in some people, but more research is needed. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Fats to choose:

• Olive oil

• Canola oil

• Vegetable and nut oils

• Margarine, trans fat free

• Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance

• Nuts, seeds

• Avocados.

Fats to limit:

• Butter

• Lard

• Bacon fat

• Gravy

• Cream sauce

• Nondairy creamers

• Hydrogenated margarine and shortening

• Cocoa butter, found in chocolate

• Coconut, palm, cottonseed and palm-kernel oils.

5. Choose low-fat protein sources

• Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

• Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake and increase your fiber intake.

Proteins to choose:

• Low-fat dairy products, such as skim or low-fat (1%) milk, yogurt and cheese

• Eggs

• Fish, especially fatty, cold-water fish, such as salmon

• Skinless poultry

• Legumes

• Soybeans and soy products, such as soy burgers and tofu

• Lean ground meats.

Proteins to limit or avoid:

• Full-fat milk and other dairy products

• Organ meats, such as liver

• Fatty and marbled meats

• Spareribs

• Hot dogs and sausages

• Bacon

• Fried or breaded meats.

6. Reduce the sodium in your food

Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The American Heart Association recommends that:

• Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt)

• Most adults ideally have no more than 1,500 mg of sodium a day.

Low-salt items to choose:

• Herbs and spices

• Salt-free seasoning blends

• Reduced-salt canned soups or prepared meals

• Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup.

High-salt items to limit or avoid:

• Table salt

• Canned soups and prepared foods, such as frozen dinners

• Tomato juice

• Condiments such as ketchup, mayonnaise and soy sauce

• Restaurant meals.

7. Plan ahead: Create daily menus

• You know what foods to feature in your heart-healthy diet and which ones to limit. Now it’s time to put your plans into action.

• Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices.

• For example, if you have grilled salmon one evening, try a black-bean burger the next night. This helps ensure that you’ll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.

8. Allow yourself an occasional treat

• Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won’t derail your heart-healthy diet. But don’t let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you’ll balance things out over the long term. What’s important is that you eat healthy foods most of the time.

• Incorporate these eight tips into your life, and you’ll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.