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How the Best Diet for Heart Health Can Change Your Life?

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best-diet-for-heart-health

Heart health is a critical aspect of overall well-being, with its importance echoing throughout the stages of life. Cardiovascular diseases (CVDs) are the leading cause of death globally, accounting for an estimated 17.9 million deaths in 2019, which represents 32% of all global deaths. 

The majority of these deaths, 85%, were due to heart attacks and strokes. The significance of heart health is further underscored by the fact that over three-quarters of CVD deaths occur in low- and middle-income countries. However, the good news is that most cardiovascular diseases can be prevented by addressing behavioural risk factors such as tobacco use, unhealthy diet, obesity, physical inactivity, and harmful use of alcohol. 

If you start caring for your heart early on, you’ll be less likely to have problems. Embracing the best diet for heart health early in life can significantly reduce the likelihood of encountering heart-related issues. Maintaining a healthy weight, consuming heart-friendly foods, and regular exercise can drastically lower your risk of developing heart disease. Not only will these measures enhance your heart health, but they will also contribute to a longer and higher quality of life.

Focus on Lifestyle Changes

Diet

Lifestyle changes, particularly best diet for heart health, are critical in maintaining heart health. The World Health Organization recommends a heart-healthy diet emphasising consuming a wide variety of fruits, vegetables, whole grains, beans, and legumes while limiting the intake of free sugars, salt, and unhealthy fats. 

The Mediterranean Diet is among the best for heart health among various dietary patterns. This diet, based on the traditional eating habits of countries bordering the Mediterranean Sea, is rich in vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Recent studies have linked the Mediterranean diet with lower risk factors for heart disease, such as high cholesterol and high blood pressure. It’s also recognised by the World Health Organization as a healthy eating pattern. 

best diet for heart health

The American Heart Association also recommends a Mediterranean-style diet to help achieve a healthy dietary pattern. It emphasises vegetables, fruits, whole grains, beans, and legumes. It includes low-fat or fat-free dairy products, fish, poultry, non-tropical vegetable oils, and nuts. It also limits added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats. Therefore, a Mediterranean diet can significantly contribute to heart health and reduce the risk of cardiovascular diseases.

Mediterranean Diet Food

Food GroupDaily ServingsExamples
Fruits4-6 servingsGrapes, berries, oranges, apples, pears, melons
Vegetables6-8 servingsLeafy greens (spinach, kale), broccoli, carrots, bell peppers, tomatoes, onions
Whole Grains6-11 servingsWhole-wheat bread, brown rice, quinoa, oats, barley
Healthy FatsUp to 4 servingsExtra virgin olive oil, nuts (almonds, walnuts), seeds (flaxseed, chia seeds), avocado
Lean Protein1-2 servingsFish (salmon, tuna, sardines), poultry (chicken, turkey), legumes (beans, lentils)
Dairy (Optional)Up to 2-3 servingsLow-fat Greek yoghurt, cheese (feta, goat cheese)
Red MeatLimitedBeef, lamb, pork (consume in moderation, ideally less than once a week)
Sweets & Processed FoodsLimitedSugary drinks, pastries, refined grains, processed meats (consumed rarely)

Exercise

Regular physical activity is a cornerstone of heart health, with manifold and significant benefits. It is reported that physical inactivity increases the risk of cardiovascular diseases by more than 20%. Regular exercise strengthens the heart muscle and promotes healthy heart benefits such as improved blood flow, vascular strengthening, lowered blood pressure, balanced cholesterol levels, reduced inflammation, weight management, and blood sugar regulation. The World Health Organization recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity throughout the week. 

exercise-for-heart

This can be achieved through various forms of exercise that one enjoys, making the journey towards heart health enjoyable. Aerobic exercises like walking, running, swimming, and cycling benefit heart health. Additionally, strength training exercises like weightlifting and resistance training, combined with aerobic exercise, produce the most significant benefit for preventing and managing heart disease. Therefore, finding activities you enjoy and incorporating them into your routine is crucial for maintaining heart health.

Weight Management

Weight management is a crucial aspect of heart health, with a direct correlation between body weight and cardiovascular disease (CVD). The World Health Organization estimates that in 2016, 39% of adults were overweight, and 13% of adults had obesity. By 2030, it is projected that one in two adults in the United States will have obesity, and one in four will have severe obesity. This increasing prevalence of obesity threatens to reverse decades of decreases in CVD mortality. Overweight and obesity, defined as having a body mass index (BMI) between 25 and 29.9 and 30 or higher, respectively, significantly increase the risk of developing cardiovascular disease at a younger age. 

weight-management

However, maintaining a healthy weight through a best diet for heart health and regular exercise can substantially reduce these risks. Consuming nutritious foods and beverages and regular physical exercise help you reach and maintain a weight that suits you. Regular physical activity and choosing healthy foods can help you maintain or achieve a healthy weight, feel more energetic, and decrease your chances of having other health problems. 

Sleep

Quality sleep is a luxury and a necessity for maintaining heart health. During sleep, our bodies undergo essential therapeutic processes, including those that benefit our cardiovascular system. Adults who sleep fewer than 7 hours each night are more likely to report having health problems, including heart attack, asthma, and depression. Moreover, poor sleep has been linked to an increased risk of developing high blood pressure, a leading risk factor for heart disease. The American Heart Association recommends that adults aim for 7-9 hours of sleep daily for optimal cardiovascular health, while other sources suggest a sweet spot of around 8 hours—however, not just the quantity but also the quality of sleep matters. Good sleep should be vital, consolidated, and occur at appropriate times. Therefore, prioritising quality sleep and ensuring you get the recommended 7-8 hours per night is crucial to maintaining heart health.

sleeping-cycle

Heart Health by Age Group

Heart Health in 20s
Lay the groundwork for a heart-healthy lifestyle in your 20s.
Establish healthy habits that will serve as a foundation for your future health.
Exercise regularly, maintain a balanced and best diet for heart health, and keep a healthy weight to lower your chance of developing heart disease.
Regular checkups are essential to monitor vital health indicators such as blood pressure and cholesterol levels.
Knowing these numbers early provides a baseline for future comparisons and allows for proactive management if elevated levels are elevated.
Heart Health in 30s
As you transition into your 30s, maintaining healthy habits becomes more important.
Managing stress becomes crucial in your 30s.
Chronic stress can disrupt the heart’s functioning and lead to increased blood pressure, inflammation, irregular heart rate, and reduced blood flow to the heart.
Regular checkups continue to be important, including cholesterol screenings.
Regular monitoring of cholesterol levels can help identify high cholesterol early, allowing for proactive management and prevention of potential health complications.
Heart Health in Beyond 30s
The emphasis should be on continuing healthy habits as we move beyond our 30s.
Our bodies and physical capabilities change as we age.
It may be necessary to adjust exercise routines to accommodate these changes.
Regular doctor visits and screenings have become increasingly important in monitoring heart health and catching potential issues early.
Regular screenings can lead to better detection and treatment of chronic illnesses such as hypertension, increased vaccinations, and screenings for diseases like cancer.
Understanding the importance of heart health and adopting healthy habits early in life can significantly reduce the risk of heart disease in the future.

Remember, every step you take toward a heart-healthy lifestyle is a step towards a longer, healthier, and happier life. Whether choosing a salad over a burger, taking the stairs instead of the elevator, or getting an extra hour of sleep, every little bit counts. So, why wait? Start your journey towards a heart-healthy lifestyle today. Your heart will thank you!



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