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Healthy Eating for a Strong Heart: A Comprehensive Guide by Dietician Priyanka | Bite And Diet

Don’t worry, if you are sick of taking numerous medications to prevent heart attack. Healthy Heart eating is one of the best ways to prevent heart disease. With Healthy Hearteating, you will also be able to lower the dosage and quantity of medications that you are already taking.

Maintaining a healthy diet is essential even if you already have a heart disease. A heart-healthy diet can help to control blood pressure, reduce cholesterol and triglycerides within 3 months, even without any medications.

Your life will be extended and heart attacks can be prevented with heart-healthy diet. It's possible that heart surgery is not even necessary. A heart healthy diet can also aid in the healing process and prevent complications after surgery.




What happens when a person has a heart disease?

Cholesterol and fat along with other substances clogs the arteries, disrupting blood flow and preventing blood from reaching the heart properly. This can lead to hypertension or high blood pressure and heart attack or stroke.


Treatment:

Typically, the medications used to treat this condition dilate and relax blood vessels, lessen the body's production of cholesterol and occasionally also include diuretics and blood thinners to prevent heart attack. In case of severe blockage doctor may recommend to have a stent placed in the artery.

Still data says one person dies from heart disease every 33 seconds. The quality of life is also diminished due to the side effects of these medications which include dizziness, fatigue, weakness, headaches, back pain, pain in lower part of legs, weak bones, erectile dysfunction, etc.

So, the main point is that depending only on medications can neither prevent heart attack nor improve the quality of life.


What is Healthy heart eating?

Healthy heart eating is very effective and successful in reducing blood pressure and preventing heart attack. Many people have been able to reduce their medications and its dosages just by including heart healthy food in their diet.


Tips for healthy heart eating:

1) Avoid non-vegetarian food, sugar, and packed food or fruit juices with added sugar.

i) Meat, poultry, eggs and other non-vegetarian foods have very high cholesterol content, therefore should be avoided.

ii) Sugar increases inflammation and can damage arteries, both of which can result in high blood pressure.

iii) If you're craving for sweets, try some naturally sweet foods like dates, jaggery, raisins or kismiss and fruits like mango, banana, watermelon, muskmelon, raspberries, mulberry fruit or sehtoot etc. Fruits are rich source of fiber, vitamin C and antioxidants which have protective effect on our heart. Fruits also has antiobesity factor which is essential for weight loss.


2) Include food rich in omega-3 fatty acids in your regular diet.

i) Walnuts and flaxseeds are excellent sources of omega 3 fatty acids. You can also take flaxseed oil capsule or make flaxseed chutney with garlic. Garlic also has cholesterol lowering property.

ii) Omega 3 helps in lowering inflammation and preventing heart attack.


3) Consume plant-based protein such as seeds, nuts like almonds, beans and pulses.

i) Since plant-based protein has more fiber and is free of cholesterol, it aids in the body's elimination of bad cholesterol.

ii) Pulses and beans such as bengal gram or kala channa, French beans, cluster beans, soybean are rich in folic acid, which lowers homocysteine level in blood (an amino acid that damages blood vessels and raises the risk of a heart attack).


4) Try to have salad with every meal and at least two fruits daily.     

i) Vegetables like spinach and beetroot are rich in nitrate, which helps to relax blood vessels and reduce blood pressure.

ii) Antioxidants found in dark-colored fruits like pomegranate, mango, papaya, watermelon and vegetables like carrot, beetroot, purple cabbage etc..protect our arteries from getting damaged and preventing heart attack.


5) Lose weight

i) The most important thing is to lose weight, if you are overweight.

ii) It reduces strain on your heart and helps to reduce cholesterol, triglycerides and other unhealthy parameters like blood sugar, blood pressure etc.


Always follow a dietician’s advice while following a heart-healthy diet. Your doctor and dietician will assist you in reducing the dose of medications you are taking.


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