1. Limit Saturated and Trans Fats:

Reduce intake of saturated fats found in red meat, full-fat dairy, and processed foods. Avoid trans fats found in partially hydrogenated oils and refined oils often present in fried and packaged foods. Include MUFA and PUFA enriched oils which enhances good cholesterol (HDL) and lowers bad cholesterol (LDL) like olive oils, flaxseed oil for salad dressings, medium heat oils like sesame /mustard oil for traditional Indian cooking and daily dietary needs.

2. Increase Healthy Fats:

Include sources of healthy fats such as avocados, whole nuts, seeds, sea fish (like salmon, mackerel), flax seeds rich in omega-3 fatty acids. These fats can help lower bad cholesterol levels (Low density lipoproteins) and reduce inflammation in the body.

3. Emphasize Fruits and Vegetables intake:

Consumption of a variety of colourful fruits and vegetables that are high in antioxidants, flavonoids, vitamins, and minerals aids in blood pressure maintenance and lower the risk of heart diseases.

4. Choose Whole Grains:

Opt for whole grains like organic red rice, quinoa, whole wheat oats, barley, millets instead of refined grains. They contain both soluble and insoluble fibre, which lowers the rate of absorptions of glucose into the bloodstream, lower cholesterol level and improve cardiac health.

5. Limit Sodium Intake:

Reduce the consumption of high-sodium foods like processed meats, canned soups, dips, sauces, pickles, various packaged and fast food. Excess sodium can elevate blood pressure, increasing the risk of hypertension.

6. Control Portions and Calories:

Monitoring portion sizes can help in managing weight and preventing obesity, which is a significant contributor of various cardiovascular problems.

7. Monitor Sugar Intake:

Limit intake of added sugars found in sugary drinks, candies, packed juices, jam, sauces, biscuits etc. Most of the packaged and processed food items contains different forms of sugar like brown sugar, dextrose, corn syrup, maltodextrin, malt syrup, high fructose etc which are equally harmful. High sugar intake can lead to obesity, type 2 diabetes, and heart problems.

8. Encourage Lean Proteins:

Include sources of lean low -fat protein in your diet such as poultry, egg white, freshwater fish (like rohu, Katla), legumes, and tofu. Limit red meat and processed meats containing high fat and cholesterol as they are associated with increased heart disease risk.

9. Promote Hydration:

Ensuring adequate water intake aids in overall heart health and good circulation as blood plasma contains more than 90 % water.

10. Encourage Lifestyle Changes:

Apart from dietary recommendations, appropriate stress management, regular physical activity (min 150 hours moderate intensity exercise or 75 hours high intensity per week), avoiding consumption of alcohol and tobacco are crucial pillars for overall cardiovascular health.

Healthy Heart, Healthy You !!!