Cardiovascular disease remains the leading cause of death in many countries.
Higher risk for heart disease includes smoking, high blood pressure, obesity, high cholesterol, inactivity (no exercise), family history of heart disease, etc.
Simple lifestyle changes can help you avoid, or even slow down,heart-related problems.
- Maintain your healthy weight. Lose weight if overweight/ obese.
- Eat small frequent meals and avoid heavy meals.
- Drink plenty of water and stay well hydrated.
- Include more fruits & vegetables in your diet to meet the antioxidant, vitamins, minerals and fiber requirements.
- Choose complex carbs like oats, wholewheat, Jowar, ragi, etc, and avoid simple carbs.
- Prefer low-fat/ skimmed milk instead of full-fat milk.
- Choose healthy fats like omega-3 fats like olive oil, walnuts, fatty fish (can have twice a week), chia seeds, flax seeds, etc.
- A preferred method for cooking is boiling, steaming, grilling, and baking. Avoid fried food.
- Use vegetable oil for cooking like safflower, sunflower. Olive oil can be used too.
- Include hypocholesterolemic foods like soyabean, fenugreek, garlic, onion, flax seeds, oats, and turmeric in your diet.
- Can include a small number of nuts like almonds and walnuts. Avoid cashew nuts, pistas, etc.
- Can include 1-2 cups of green tea.
- Limit salt intake. Use herbs and spices instead such as tulsi, ginger, garlic, cinnamon, black pepper, curry leaves, etc.
- Stay physically active.
- Avoid taking stress. Try breathing exercises and meditation.
- Avoid consuming egg yolk and coconut.
- Avoid saturated fats like fatty beef, pork, butter, cream, etc.
- Avoid all the empty calories like sugary beverages, alcohol.
- Avoid all processed, fried, sugary, and junk food.
- Avoid fruit juices and milkshakes rather consume whole fruit.
- Quit smoking.
Following these few tips of eating heart-healthy foods as part of a nutritious, well-balanced diet can help keep your heart in good shape and minimize your risk of heart disease.