Prevent Heart Disease with Proper Nutrition| Nutrition for Healthy Heart
Cardiovascular disease is the major cause of death world over. From the year 1990-2016, India has registered a 34% increase in cardiovascular cases. Knowing when you are at risk and what preventive measures can you take can help in avoiding CVD. You are at high risk of CVD if you have:
- Poor nutrition intake
Diet is the major risk factor for CVD. Lower intake of nutrition-rich foods and higher intake of unhealthy foods has taken its toll on our health. Diet-related risk factors also include other medical conditions such as diabetes, high blood pressure & obesity, which is bad for a heart’s health.
High blood glucose can damage your blood vessels and the nerves that control your heart. The longer one has diabetes the higher would be the chances of heart disease.
- High Blood Pressure
High blood pressure can cause group of disorders that includes heart failure, ischemic heart disease, and left ventricular hypertrophy.
Obese people have four times the higher risk of developing heart failure than those with an ideal body weight.
Do you have a medical history of heart cases? If any of the parents had a faulty gene, there is a 50-50 chance of their child having it too
Symptoms of CVD
1. Pain in the chest
2. Pain in the left shoulder, neck, jaw, throat, upper abdomen or back
3. Shortness of breath
4. Fatigue and Nausea
1. Consult a nutritionist:
A healthy diet can help prevent heart disease. A standard diet plan won’t serve the purpose as requirements vary from patient to patient. It is of great importance that people eat right food in right portions. Hence a patient would require a customized diet plan for better health. Consult top nutritionist to know the best diet plan for your healthy heart. Contact a nutritionist.
2. Get Gene Test Done:
If you have a medical history of heart disease running in your family, you and your next generation are at higher risk of CVD. A gene test would help in identifying CVD susceptibility of the gene. It would also help in identifying risk associated with other diseases such as diabetes, obesity, blood pressure etc.
Further it will also reveal how gene in your body reacts to certain foods and would help in choosing the right foods & design a best genetics nutrition plan for your heart. A gene test is the best preventive measure as a parent you can take for a healthier future of your child. Click here for more information on gene test.
3. Best Nutrition Plan for Healthy Heart
Fruits & Vegetables
Green leafy vegetables and food rich in carotenoids and Vitamin C help in the reduction of cardiovascular risk factors. The high amount of fibers in fruits is a source of low calorie.
Fruits: Apple, Orange, Pineapple, Cranberry, Cherry and Peach.
Vegetables: Carrot, Parsley, Beetroot, Cabbage, Spinach & Tomato.
Omega-3 Fatty Acids
Omega-3 fatty acids prevent coronary heart disease by altering serum triglyceride levels, thrombotic tendency and endothelial dysfunction. Source for Omega-3 fatty acids: flax seeds, vegetable oils and fish. Walnuts are beneficial for secondary prevention of coronary heart disease.
Whole Grains, Nuts & Legumes
Nuts are good source of MUFA, fiber and minerals. Walnuts are rich in PUFA & Almonds have beneficial effect on plasma lipoprotein.
Legumes like peas, beans and soybeans reduce risk of CVD. Consumption of Whole Grains like Whole Grain cereals also reduces CVD
Moderate alcohol consumption can be beneficial for the heart. Wine contains polyphenols, which have direct benefits on vascular reactivity, thrombosis and oxidative stress. Other benefits include increase in HDL Cholesterol, Platelet aggregation and inflammation
Don’t leave it too late, start today for your healthier tomorrow.