Heart disease remains a leading cause of death worldwide, but many risk factors are preventable through lifestyle choices. As World Heart Day 2023 approaches, there's no better time to reflect on the importance of heart health and the choices we make in our daily lives that can significantly impact it. This long weekend, as we seek relaxation and indulgence, let's also commit to nurturing our hearts with care and consideration.
Diet Tips To Follow This Long Weekend For A Healthy Heart
A healthy heart is the cornerstone of overall well-being, and it all begins with what we eat. Speaking to the editorial team of OnlyMyHealth, Bhakti Samant, Chief Dietician, Kokilaben Dhirubhai Ambani Hospital, Mumbai shares some essential diet tips that you can follow during this extended weekend – or any time of the year – to promote a strong and resilient heart. By making mindful dietary choices, you can take significant strides towards ensuring a healthier, happier heart for years to come.
1. Choose Heart-Healthy Fats
Opt for unsaturated fats like those found in olive oil, avocados, and nuts. These fats can help lower bad cholesterol levels and reduce the risk of heart disease.
2. Load Up on Fruits and Vegetables
Aim to fill half your plate with colourful fruits and vegetables. They are rich in antioxidants, vitamins, and minerals that support heart health.
3. Watch Your Sodium Intake
Excessive salt can lead to high blood pressure, a major risk factor for heart disease. Be mindful of hidden sodium in processed foods and try to limit your salt intake.
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4. Go for Whole Grains
Choose whole grains like brown rice, whole wheat bread, and oats over refined grains. They are high in fibre, which can help lower cholesterol and improve heart health.
5. Include Lean Proteins
Opt for lean sources of protein such as skinless poultry, fish, beans, and tofu. These options are lower in saturated fat, which can contribute to heart problems.
6. Limit Sugary Treats
Sugary snacks and beverages can lead to weight gain and increase the risk of heart disease. Enjoy sweets in moderation and opt for healthier alternatives like fresh fruit.
7. Stay Hydrated
Water is essential for overall health, including heart health. Avoid excessive sugary or caffeinated drinks, and make water your beverage of choice.
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8. Practise Portion Control
Overeating, even with healthy foods, can lead to weight gain and strain your heart. Pay attention to portion sizes to maintain a healthy weight.
9. Cook at Home
Preparing meals at home allows you to control the ingredients and cooking methods, making it easier to make heart-healthy choices.
10. Limit Alcohol
If you choose to drink alcohol, do so in moderation. Excessive alcohol consumption can increase blood pressure and contribute to heart problems.
In addition, Dr. Subhendu Mohanty, Cardiologist from Sharda Hospital also exclusively shared, "On this World Heart Day, let's not forget that taking regular, little steps will lead to a healthy heart. Give a balanced diet, consistent exercise, stress management, and frequent checkups top priority. The best care for your heart is due to the fact that it contributes to a happy life. Begin right now because your heart counts."
This World Heart Day, show your heart some love by making these dietary changes. Small steps can lead to significant improvements in your heart health over time. Enjoy your long weekend while taking care of your most important muscle – your heart.