Top diet tips for healthy heart
Heart is one of the most important organs in our body responsible for almost everything that gives life to it. It is the center of your cardiovascular system and is vital for the overall functioning of the body. As told by Dr Devi Shetty in his interviews that worst offense against the body is eating against nature.
Beating approximately 72 times per minute of our lives, the human heart is essentially a muscle (a little larger than the fist). It pumps the blood carrying all the essential materials required for the functioning of our body. From the transportation of oxygen to the success of your immune system, your heart performs all the important roles. With the human heart assuming such great importance, it becomes imperative to ensure its wellbeing. However, there are various perilous diseases which pose a major threat to human heart. Angina, Arrhythmia, Congenital heart disease, Coronary artery disease, dilated cardiomyopathy and Myocardial infarction, are some of the most common ones.
As a matter of fact, Heart diseases are the leading cause of deaths across the globe. They are said to claim more lives than all forms of cancer combined.It is an umbrella term for all kinds of disorders that affect the heart.
Various medical studies show that the building up of plaque in arterial walls is one of the most common causes of a heart disease. It results in the narrowing of the arteries which further slowdowns the blood flow and increases the risk of a heart attack or stroke.
Being diagnosed with a heart disease tends to take an emotional toll, affecting your mood, outlook, and quality of life significantly.Different heart diseases have different causes and symptoms depending upon their type and conditions. Some of the most common symptoms include:
- Discomfort or pain arising at the centre of chest (also known as angina)
- Cyanosis (blue-colouring due to low levels of oxygen in the blood)
- Inability in performing day-to-day activities, due to weakness or fatigue
- Slow or racing heartbeat
- Feeling of suffocation with chest pain
- Discomfort, pressure, heaviness, or pain in the chest, arm, or below the breastbone
- Difficulty in breathing
- Dizziness and fatigue
- Palpitations (feeling like your heart is beating too fast or irregularly)
- Sweating, which may be very heavy
- Breaking out in a cold sweat, nausea or light-headedness
Though weight control and regular exercise are important for the health of your heart, the food you eat can matter just as much.
Listed below are some of the most effective diet tips for a healthy heart:
- Including Garlic in your diet can help you in keeping a check on the issues like high blood pressure, high cholesterol and coronary heart disease. It is effective in alleviating the development of atherosclerosis or hardening of the arteries.
- Eating Hawthorn can prove to be highly beneficial for your cardiovascular system. Increasing the blood flow and ensuring a stronger pumping action, Hawthorn is highly effective in improving the heart conditions.
- Your diet should include healthy fats, such as raw nuts, olive oil, fish oils, flaxseeds, and avocados.
- Terminaliaarjuna is considered one of the most effective remedies for heart diseases. It is an ayurvedic herb which is a cardio-tonic and has cardiac healing properties.
- Include High-fiber cereals made from whole grains or legumes in your diet.
- Avoid the food items like White or egg breads, sugary cereals, refined pastas, rice, yogurt with added sugar; processed cheese, processed meat such as bacon, sausage, and salami, and fried chicken
- Go for protein-rich food items like fish and organic dairy products such as eggs, skim milk, or unsweetened yogurt
- Including turmeric in your diet can help in combating several chronic diseases. It possesses certain properties which are effective in preventing atherosclerosis.
- Be careful while buying condiments and packaged foods. Go for the foods labelled sodium free, low sodium, or unsalted.
- It is important to include omega 3 fatty acids in every day diet. The food items like fatty fish such as salmon, trout, or herring, or from flaxseed, kale, spinach, or walnuts are its good sources. Other sources of healthy fats include olive oil, avocados, nuts, and nut butters.
Keeping in mind the importance of heart health, it becomes imperative to follow these diet tips. Also, it is equally important to know that a healthy heart always stays in a healthy body.