Heart disease is a leading cause of death for women worldwide. For women, therefore, health is their most valuable asset. And taking care of their hearts should be the top priority. It is important that they adopt heart-healthy habits, including proper nutrition. We, at Eastern Diagnostics, have explored the essential connection between nutrition and heart health and would like to provide insights and tips to help women prioritize their cardiovascular well-being.
Role of Nutrition in Heart Health
Nutrition plays a crucial role in heart health. Dietary choices directly impact various risk factors associated with heart diseases. A balanced diet rich in whole grains, fruits, vegetables, lean proteins and healthy fats help manage blood pressure and weight, the key factors in cardiovascular health.
The Nutrients for Heart Health
- Omega-3 Fatty Acids – Found in fish like Rohu, Catla, Hilsa, Pomfret and Indian Mackerel, as well as in flaxseeds, chia seeds and walnuts, omega-3 fatty acids reduces the risk of heart disease by lowering triglycerides and reducing inflammation.
- Fibre – Fibre-rich foods such as whole grains, legumes,fruits and vegetables help lower cholesterol levels and promotes digestion. They reduce the risk of heart diseases.
- Antioxidants – Fruits and vegetables are packed with antioxidants like vitamins A, C and E, which help prevent damage to arteries and reduce inflammation, contributing to better heart health.
- Potassium – Foods high in potassium like bananas, sweet potatoes, spinach and avocados help regulate blood pressure, reducing the risk of heart problems.
- Magnesium – Magnesium–rich foods like nuts, seeds, whole grains and leafy vegetables regulate heartbeat and maintains overall heart function.
Make Heart-Healthy Choices
Incorporating these key nutrients into your diet does not have to be complicated. Here are some tips for making heart-healthy choices every day.
- Eat Whole Foods- Choose whole foods, fresh fruits and vegetables instead of processed and refined foods that are high in unhealthy fats, sodium and added sugars.
- Reduce Saturated and Trans Fats- Minimize consumption of foods high in saturated and trans fats, like red meat, fried foods and commercially baked goods, as these can raise cholesterol levels and increase the risk of heart disease.
- Take Portion Sizes- Opt for portion sizes to avoid overeating, which can lead to weight gain, affecting the heart.
- Stay Hydrated- Drink plenty of water, avoid sugary beverages and excessive caffeine, as dehydration puts pressure on the heart, affecting cardiovascular health.
- Less of Sodium- Reduce sodium intake by putting less salt or opting for low-sodium foods. Use herbs and spices instead of salt. High sodium levels contribute to high blood pressure.
We, at Eastern Diagnostics, suggest that women prioritize nutrition and make informed dietary choices, to significantly reduce their risks of heart diseases and improve overall cardiovascular health. They must focus on whole, nutrient-rich foods, including key nutrients like omega-3 fatty acids and fibre and maintain a balanced diet to support heart health. Their heart matters- so they must nourish it with love, care and proper nutrition.