Heart disease is the leading cause of death globally for both men and women. Unhealthy lifestyle choices, such as poor diet, lack of exercise, excessive alcohol consumption, and smoking, can significantly increase the risk of heart disease. As such, our diet also plays an important role in maintaining our heart health.

Taking to Instagram, Anjali Mukerjee, a nutritionist, shared three nutrients that you should include in your diet to protect your heart. “There are steps we can take to protect our heart health. One of the most important ways to do this is by ensuring we get enough of the three key nutrients that are essential for heart health,” she wrote.

The three nutrients shared by Mukherjee are omega-3 fatty acids, fibre and antioxidants.

“By incorporating these three key nutrients into your diet, you can help to protect your heart health and reduce your risk of heart disease,” she said.

Concurring with Mukherjee, Ushakiran Sisodia, Registered Dietician and Clinical Nutritionist, Nanavati Max Super Speciality Hospital added that apart from these three nutrients, it is essential to embrace a balanced diet at the right times and in the correct amount to significantly lower the risk of heart diseases. “Late-night eating, even when the food is healthy, may not be beneficial for your heart health. A happy heart requires not just good food, but food consumed at the right hours,” said Sisodia.

She added, “Nutrients obtained from our diet have the potential to protect against heart attacks. However, it’s not just about what we eat, but how we prepare it. The method of cooking and the timing of consumption can drastically affect the nutritional benefits we derive from our food”.

Add omega-3 fatty acids, fibre and antioxidants to your diet for better heart health

Dr Aman Salwan, Senior Interventional Cardiologist, CARE Hospitals Nampally Hyderabad, shared with indianexpress.com how omega-3 fatty acids, fibre and antioxidants are beneficial for heart health.

Omega 3 fatty acids

“Omega-3 fatty acids have been shown to have several benefits for heart health. They can help reduce triglyceride levels, lower blood pressure, decrease the risk of arrhythmias (abnormal heart rhythms), and reduce the growth of fatty plaques in the arteries. These effects contribute to a lower risk of heart attack and stroke,” said Dr Salwan.

Food sources rich in omega-3 fatty acids:

– Fatty fish: Salmon, mackerel, sardines, trout, and tuna.
– Plant-based sources: Walnuts, flaxseeds, chia seeds, hemp seeds, and soybeans.

Fibre-rich food items
Dietary fibre plays a crucial role in maintaining heart health. “It helps lower cholesterol levels, reduces the risk of developing heart diseases, and promotes healthy digestion. Consuming a diet rich in fibre can also aid in weight management and controlling blood sugar levels,” explained Dr Salwan.

Food sources rich in fibre:

– Whole grains: Oats, brown rice, quinoa, whole wheat bread, and whole grain cereals.
– Legumes: Lentils, chickpeas, black beans, and kidney beans.
– Fruits and vegetables: Berries, apples, pears, broccoli, brussels sprouts, and carrots.
– Nuts and seeds: Almonds, pistachios, flaxseeds, and chia seeds.

Antioxidants

Antioxidants help protect the heart by reducing oxidative stress and inflammation, which are underlying factors in the development of heart diseases. “They can also improve blood vessel function and reduce the risk of plaque formation in arteries,” shared Dr Salwan.

Food sources rich in antioxidants:

– Berries: Blueberries, strawberries, raspberries, and blackberries.
– Dark chocolate: Choose varieties with a high cocoa content (70% or more).
– Nuts: Almonds, walnuts, and pecans.
– Leafy green vegetables: Spinach, kale, and Swiss chard.
– Green tea: Contains catechins, which are potent antioxidants.

Lifestyle changes to help reduce chances of heart attack

Below are some lifestyle changes shared by Dr Salwan that can help reduce your chances of getting a heart attack:

– Regular physical activity: Engaging in moderate-intensity aerobic exercises such as brisk walking, jogging, or cycling can improve cardiovascular health.

– Healthy diet: Adopting a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting the consumption of saturated fats, trans fats, cholesterol, sodium, and added sugars.

– Smoking cessation: Quitting smoking significantly reduces the risk of heart disease.

– Weight management: Maintaining a healthy weight through a combination of a nutritious diet and regular exercise is important for heart health.

– Stress management: Finding effective ways to manage stress, such as practising relaxation techniques or engaging in hobbies, can help reduce the risk of heart disease.

Things to keep in mind

Below are a few things to keep in mind as shared by Dr Salwan:

– It’s essential to consult with a healthcare professional or a registered dietitian before making significant changes to your diet or lifestyle.

– Individual factors such as age, overall health, and medical history should be taken into consideration when making dietary and lifestyle choices.

– While certain foods and nutrients have been associated with heart health benefits, maintaining a well-rounded, balanced diet is key. No single food or nutrient can guarantee protection against heart disease.

– Lifestyle modifications, including regular exercise, stress management, and avoidance of tobacco and excessive alcohol consumption, are crucial for maintaining a healthy heart.