Imagine taking a magic wand that wipes out all diseases in a wave. Yes, wishing for a magic wand in this digital age may not achieve anything, but the same digital world can empower you with the knowledge to understand all the risk factors that can be used to overcome obstacles to a healthy life. One of the major diseases facing the world, especially India, is heart disease also known as cardiovascular disease (CVD). CVD is a variety of disorders that affect the heart and blood vessels. It has been found that India has one of the highest burdens of cardiovascular disease (CVD) in the world. According to a study by InterHeart, CVD risk factors such as abdominal obesity, hypertension, and diabetes are higher among Indians, even at a young age, than among other ethnicities. This may be due to an underlying genetic predisposition to metabolic deregulation and cardiomyopathy as well as indulgence in unhealthy food choices that include excess red meat, saturated fat, trans fat, sodium, sugar, alcohol, tobacco, low-fiber diets and physical insufficiency. activity.
Also Read: 7 Healthy Foods That Can Help Improve Heart Health
There are both modifiable and non-modifiable risk factors responsible for CVD. When one does not have control over non-modifiable factors like genetic predisposition, gender, ethnicity or age, there is a lot of scope to make changes in modifiable risk factors like diet, exercise, stress management and avoidance of smoking and alcohol indulgences. There is scientific evidence that nutrition can be the best preventive factor for CVD mortality.
Here are some practical nutrition tips that can help people get back into healthy eating habits:
1.Start working on one habit at a time. Reduce all foods that contain calories and sugar, fat, fried foods. Always as an occasional treat and also in controlled portions. Having such a meal several times during the week and (not to mention the weekend) will definitely add extra fat deposits in the belly because your energy expenditure is not commensurate with the super-sized indulgence.
2.Cut back on carbonated drinks, sugary drinks and many other processed foods that contain sugar to name a few. Refined carbohydrates are one of the leading causes of all lifestyle diseases.
3.After removing all the ‘excesses’, start working on the portion sizes of your regular meals. If it is more than necessary, try to start the meal with salad, raitas or soup and then move on to the main dish of chapatis or rice. Vegetable salad can be steamed, baked or boiled if there is an intolerance to raw salad. Salads that include vegetables and sprouts add fiber to your diet, give you a sense of satiety and will prevent you from overloading your plate. This should be done for every meal every day consistently.
4.Sodium plays an important role in heart health. Excess intake of salt, salty products, and processed foods containing sodium should be avoided.
5.Add foods from all food groups that are less processed cereals, pulses, sprouts, dried fruits and nuts, vegetables and fruits, skim versions of dairy foods and lean meat. Watch your portion sizes. Avoid ultra-processed foods.
6. Maintain a healthy gut as a good gut microbiota helps with overall well-being and also boosts immunity.
7. Get guidance from a qualified dietitian and follow it consistently instead of getting fad diet information from various unprofessional sources because dieting is not just about calorie restriction but a comprehensive approach that considers all aspects of health.
This is all necessary to ensure the intake of all macro and micronutrients necessary for the human body. Combine clean eating habits with exercise and stress management to reduce heart disease risk factors.
About the Author: Ms. Shalini Arvind is Chief Dietitian at Fortis Hospital, Bannerghatta Road, Bengaluru.
Disclaimer: This content includes advice and provides general information only. This cannot replace a qualified medical opinion. Always consult your own specialist or doctor for more information. NDTV does not claim responsibility for this information.
