World Heart Day (29th September) is celebrated to make people aware of the things that could be hurting your heart and how better care can be taken of this vital organ. Following a balanced and healthy diet is an essential method of safeguarding your heart against coronary diseases. On this day let us pledge to start eating healthy. Studies have found that adding some basic food items to your diet that your heart simply loves, along with regular physical activities and regular health screening can prevent several cardiovascular complications. Add these easily available food items to your diet for a heart-healthy hearty meal.
Fish - Fish and fish oil are abundant in lean proteins and Omega3 fatty acids that loads your heart with all the goodness it needs. It has proven results of reducing blood pressure, cholesterol and triglycerides as well as fasting blood sugar, reducing your tendency to develop coronary diseases. If you do not consume fish, make sure to include fish oil supplements and Omega3 supplements in your diet.
Legumes - Legumes and green leafy vegetables are a great source of antioxidants, vitamins and minerals, including Vitamin B and Vitamin K, is essential in promoting blood clotting. The nitrates found in these improve arterial and blood cell function.
Beans - Beans are rich in fibres and essential bacteria that improve the health of your gut and reduce the chances of lifestyle disorders like diabetes, hypertension, etc. that are detrimental for your heart. They also reduce inflammation of blood vessels and largely reduce LDL cholesterol that is bad for the heart.
Nuts, Seeds and Whole grains - Nuts, seeds and whole grains supply your heart with Omega3, phytoestrogens, monosaturated fats and fibres. Include nuts like walnut and almonds in moderation in your diet. Adding chia seeds, flax seeds, oats and other whole grains in your daily diet fulfil your calorie requirements and give your heart a healthy boost.
Dark Chocolate - Although research is yet to completely prove the benefits of small amounts of dark chocolate in your diet, it is known to reduce the number of chronic conditions that affect the heart and bring down the chances of atherosclerosis. Again, it does make you happy and relief stress significantly, and therefore, has a positive effect on your heart in small amounts.
Wine - A glass of red wine flavonoids like catechins and antioxidants like resveratrol that improves the health of blood vessels, prevent clots and improve the good cholesterol count in the body. However, the daily intake must not overshoot two glasses for men one for women.
What you put in your body directly affects your blood pressure, cholesterol, triglycerides, and a horde of other physiological conditions that put your heart at risk. As you might have noticed heart-healthy food need not necessarily compromise on the flavour. Make the right choice about what food you serve your heart and add years to the health of the heart.
If you had suffered a heart attack recently, it is quite natural to for a patient to feel weak as the heart goes through a tremendous amount of stress during the condition. So, it is very important for a heart patient to know the things that will help you them recover from it. A healthy diet is the first step towards recovery. A proper diet can not only help you recover quickly, but you won’t suffer from a second attack too. If people had followed these dietary habits beforehand, then they wouldn’t have to face a heart attack in the first place. So, to recover and get back to your daily lifestyle, you must keep these foods in your daily diet.
What to avoid?
Apart from the items mentioned above, there are several foods that you must avoid at all costs. The first one that comes in this list is the food items that are rich in sugar content. This will lead to an increase in weight and thus aggravate heart problems. You must also avoid salty foods as they will increase your blood pressure. Avoid meats and eggs as much as you can as they are highly rich in cholesterol which is another factor that must be avoided.
Follow a diet chart that incorporates the do’s and don’ts to have a speedy recovery and get back to the normal routine.
Your diet plays a major role in the health of your heart, so eating healthy should be somewhere on the top of the list for keeping your heart healthy as well. There are numerous heart disorders that occur due to unhealthy food patterns and consumption. Lifestyle factors are the major causes of heart disease, and diet occupies an almost compelling spot when lifestyle factors are taken into consideration.
Here is a list of foods that keeps your heart healthy:
Salmon: Omega-3 fatty acids are very important for your heart to function optimally. Fishes such as salmon and sardines are rich in omega-3 fatty acids which lower the risk of heart diseases such as arrhythmia (irregular heartbeat) and atherosclerosis (accumulation of plaque in the arterial walls).
Oats: Like oats and milk for breakfast!? Congratulations! You are in luck; oatmeal has soluble fibers which help in lowering bad cholesterol levels. Just make sure that there is no added sugar in your oatmeal, as it will defeat the entire purpose.
Blueberries: Blueberries are rich in antioxidants that reduce the risks of heart attack and also decrease your blood pressure. So go ahead! Toss some blueberries in your oatmeal to get your daily dose of antioxidants which are such pre-requisites for supreme health.
Dark Chocolate: This will probably bring a smile to your lips. Dark chocolates contain polyphenols, a type of flavonoid, which is very good for your heart. Dark chocolate is known to reduce the risks of strokes and heart attacks. Watch the portion size as no matter what its benefits are, dark chocolates are still rich in calories.
Citrus Fruits: Citrus fruits such as lemons and Indian gooseberry are rich in compounds that lower cholesterol levels in the body. Tip – Start your day with a lemon juice and warm water. This betters your metabolism and also keeps your heart in fine shape.
Soy: Lo Behold Vegetarians! (and non-vegetarians as well). Soy is a protein-rich food that is so good for your heart. It also contains heart-healthy fats and fibers that help bring down and normalize cholesterol levels.
Tomatoes: Tomatoes are rich in an antioxidant called ‘lycopene’, which is very effective in getting rid of bad cholesterol. It thus helps in keeping your arteries healthy and reduces the risks of heart attacks.
Coffee is the boost up drink for many people. It brings freshness and stimulant to the day. Various studies show that coffee drinkers have a useful lifespan; it results in better concentration and productivity. Drinking coffee has many health benefits. But too much of anything is harmful to health. Too much caffeine can affect your health and disturb your bowel system.
What Happens When You Drink Too Much Coffee?
Most coffee is safe for adults. But if you are a heavy coffee drinker and your daily quota pass 6 cups a day, then you can be of risk to caffeinism. The prominent symptoms are anxiety and agitation. The caffeine in the coffee disturbs your sleep pattern and leads to insomnia and nervousness. Drinking too much coffee does not only lead to short term health issues but also leads to an upset stomach and nausea. Caffeine intake, in the long run, may result in depression, high blood sugar levels, early menopause, and many more. It is essential that you keep a check on your coffee intake and does not make it an addiction.
How Many Cups of Coffee is Too Much?
The quantity of coffee in a day depends upon some factors that include the portion of caffeine in the coffee you are using and the amount of coffee in the cup. Generally speaking, the intake of caffeine in coffee is a matter of concern. If you are using a small cup of your home, the homemade coffee contains only 50mg of caffeine. The doctors suggest that on an average of 250 grams of cups of coffee has 100mg of caffeine. And a healthy young adult can have 400 mg of caffeine daily.
Does Too Much Caffeine Cause Heart Problems?
Coffee is known to boost your taste, mood, and metabolism. But only when taken in adequate quantity. Some studies show that high coffee intake has heart issues, like coronary heart disease. Drinking 2 cups of coffee daily is good for health and metabolism, but if you are drinking more than 6 cups a day, you need to leave the habit soon. Caffeine affects the nervous system in the body. It leads to high blood pressure. Elevated blood pressure can increase the chance of heart attack and stroke in person. It also tends to increase your heart rate and elevated blood sugar levels.
How Much Caffeine Will Kill You?
Consuming caffeine in the long run with higher quantity can lead to heart failure and break down of the nervous system. Coffee does not directly affect your heart or nervous system, but the caffeine in the coffee does. Doctors suggest that drinking 2 cups of coffee daily is acceptable and better for health.
When a person is suffering from heart disease it becomes very vital that you take care of his or her diet. The food and ingredients the person eats on a daily basis has a lot of influence on the overall health of the person. The wrong diet can increase the risk of the heart disease affecting the person a lot more. Therefore you should be aware of some important information which will help you to prepare the best diet meal for a person in a cardiac disorder.
● More Vegetables, Grains and Fruits - When a person is suffering from a heart disorder, serve them with lots of vegetables, grains and fruits. All of these contain nutrients amd fibre which keeps the heart and the whole body in a fine shape. They taste great as well. However make sure you do not use too much oil or cheese while preparing them.
● Protein Rich Food - It is very much essential that the person receives a good doze of nutrients and protein frequently. Protein rich food includes meat, fish and vegetables. Make sure you prepare them with low oil and serve it light without much garnish. Protein rich food helps the cells and other heart tissues to become stronger and better.
● Control Cholesterol - Cholesterol is one of the most important risl factors that you will need to keep in mind while preparing a diet for a heart patient. Significant levels of cholesterol in the body can cause a lot of different issues like increase in the blood cholesterol levels. So avoid eating red meat and high fat products especially fatty dairy products.
● Serve The Right Carbs - It is very much essential that you solve the right amount of carbs to the person suffering from heart disorder. Items like brown rice, oatmeal and quinoa helps to keep the blood sugar levels in control and the same time helps to keep a healthy heart.
● Eating Consistently and Regularly - When a person is diagnosed with a heart disorder, it does not mean that person needs to eat less. Doing that will make the situation even worse. The person needs to be served right food consistently throughout the day and regularly without any miss. This will keep blood sugar and cholesterol levels under control very efficiently.
● Stay Hydrated - Maintain proper hydration but avoid excess & unnecessary water intake. Avoid excess food. Go for proper exercise schedule.
So these are the important things which you should remember when you are going to prepare a diet for someone who is suffering from heart disorder.