New Delhi: Being a heart patient or struggling with cardiovascular disease isn’t an uncommon occurrence these days. Be it hypertension or coronary artery disease, high cholesterol or peripheral artery disease, there are many who struggle with some form of it or another and the fact that it is the world’s most common cause of death makes it a serious cause of concern. But according to experts, even a prominent killer like heart disease can be dodged by making the right dietary choices – and eating healthy foods that induce longevity.
How does diet affect heart disease risk?
Being diagnosed with heart disease or simply keeping it healthy, there are several scientifically-proven ways of inducing longevity and delaying or completely dodging heart conditions altogether with making the right dietary choices being the most important measure. Research extensively states that including more plant-based foods in the diet, especially sources of healthy fats such as omega-3 fatty acids is a great way to keep cardiovascular conditions at bay.
An analysis published in the Journal of the American College of Cardiology involving 905 people with an average age of 67 years evaluated heart patients with cardiovascular conditions stemming from various causes. The study noted that the levels of omega-3 fatty acids in heart patients were found in plant-based foods.
A follow-up was conducted with patients 2.4 years later and in that duration, 140 patients succumbed to various causes and of these, 85 died due to heart diseases. When compared with the patients who had the highest or lowest omega-3s, it was discovered that people with maximum levels had a lower possibility of the first hospitalisation due to heart failure or all-cause death.
The healthiest fats for heart patients
For a heart patient, the best sources of fats and unsaturated fats, monounsaturated fats and omega-3s. The best dietary sources of omega-3s are:
- Walnuts
- Kidney beans
- Chia seeds
- Seaweed
- Soybean oil
- Edamame
- Olive oil
- Hemp seeds
- Flaxseeds
These foods are the best plant-based sources of nutrients and antioxidants. These dietary habits are essential to healthy ageing, a stronger heart, weight management, and better management of metabolic conditions. Omega-3 fats prevent heart disease by dodging inflammation – a key driver of heart and other health conditions. Non-vegetarians can also rely on seafood like salmon, sardines and mackerel.
Some of the best ways of increasing the intake of omega-3s are by adding seeds to salads, oatmeal, and smoothies or by snacking on nuts.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
