The number one killer world over and in India is heart disease.  It’s a general term that covers a number of diseases which affect the heart, including coronary artery disease, heart-failure and angina.

What causes heart disease?

Hypertension (high blood pressure): Hypertension or high blood pressure is becoming increasingly common amongst adults and youth alike in India and is the leading cause for heart disease.

Atherosclerosis:  This is a term used to describe fatty deposits of cholesterol in the arteries of the heart, leading to scarring and heart attack.

Type 2 diabetes:  Having type 2 diabetes or parents or siblings with heart disease and diabetes almost doubles the risk of getting heart disease.

Among other risk factors, age, sex, race or ethnicity and family history are unchangeable ones.

The other risk factors for heart disease include:

• Hypertension or high blood pressure
• Cholesterol
• Obesity
• Diabetes
• Physical inactivity
• Smoking and alcohol
• Junk food

Nutrition plays a major role in preventing and managing heart disease.    Foods that can help prevent heart ailments and improve overall health are:

1. Wholegrain oats: The US FDA (United States Food and Drug Administration) has approved a claim that oats are heart healthy.  Wholegrain oats (and not instant, quick cooking ones) contain a soluble fiber called beta glucan which delays absorption of dietary cholesterol.  Not only that, oats is also rich in “avenanthramides” which are chemicals that have anti-inflammatory, and antioxidant activities.  About a cup (measuring 200 ml by volume) of wholegrain oats a day is recommended to get these benefits.
2. Whole pulses and cereals: Whole grains and pulses such as whole wheat, jowar, bajra, ragi, rajma, chana and moongetc are rich in both soluble and insoluble fiber that help reduce cholesterol, and are rich in calcium that regulates the heart rhythm.
3. Fruits: Dark colored fruits such as jamun, blackberries, blueberries, red grapes, pomegranates are super saturated with heart healthy antioxidants.  These are nature’s best defense against a host of illnesses besides heart protection.  They reduce inflammation in the body which is a primary cause for heart disease.  Eat plenty of seasonal, color rich fruits every day for maximum protection.
4. Beetrootand dark green leafy vegetables like spinach and lettuceare a good source of nitrates. Nitrates are the nature’s “Teflon coating” for our arteries. Eating nitrate rich foods keeps our arteries “non stick” so that cholesterol or other particles do not stick to the arteries leading to a block.
5. Flaxseed and walnuts: Flax and walnuts are the best vegetarian sources of alpha linolenic acid that is an essential fatty acid that cannot be produced in the body.  Many studies have found that the intake of α-linolenic acid in the diet protects against fatal ischemic heart disease and itis probably due to the fact that alpha linolenic acid controls irregular heart rhythms (which is the cause for heart attacks)
6. Salmon, tuna, sardines, and herring: These fishes are rich in omega 3 fatty acids that are known to lower triglycerides, blood pressure and also contain DHA and EPA which are essential for brain health and improved circulation.  For best results, steam or microwave the fish instead of deep frying to retain all of the omega 3 fats.
7. Olives, olive oil, rice bran: These foods are rich in monounsaturated fatty acids or MUFA that have been proven in many studies to be heart healthy.  The Mediterranean diets include plenty of fresh olives and olive oil and have the least incidents of heart disease.
8. Folates and vitamin B12: These two vitamins are key to lowering a harmful chemical in the body called “homocysteine”.  Elevated levels of homocysteine doubles the risk of getting a heart disease. Get your folates from whole pulses, lentils, dals, soya, almonds,and other nuts, spinach, green leaves, broccoli, banana and oranges. Liver, chicken; fish, whole egg, milk, cheese; curds and paneer are good sources of vitamin B12.
9. Cocoa: Fresh cocoa beans are highly concentrated sources of heart healthy flavanoids.  Try and include fresh cocoa (and not sweetened chocolate) in your diet!

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