Healthy Heart Diet Plan by Leading Mumbai Dietitian

Overweight, obesity and high blood pressure and lipid levels happen to be amongst the most important risk factors for cardio vascular disease. As of year 2017, 26.6% of total deaths were due to cardio vascular disease in India. Current lifestyle including a shift from our traditional healthy foods to unhealthy western diets are the key contributors to cardiovascular disease in Indians. Thus, weight loss diets or diabetes plans that focus on healthy eating has a big impact on our heart health. Heart healthy tips by Arati Shah, a dietitian in Mumbai helps in maintaining good heart health. Her personalized nutrition plans ensure you take care of your weight to maintain heart health. Here are some heart-healthy eating suggestions from Ms. Arati shah that will help you maintain or improve your cardiovascular health:

1. Prioritize Healthy Fats

Not all fats are unhealthy for the heart. Some fats are necessary for good heart health. These healthy fats can help lower bad cholesterol (LDL) and increase good cholesterol (HDL). Fats that are healthy are:

Monounsaturated fats from olive oil, avocado, and nuts.
Polyunsaturated fats from fatty fish such as salmon, walnuts, and flaxseeds.

While concentrating on the healthy fats, remember to limit your intake of saturated fats found in red meat, full-fat dairy, and processed meals, and avoiding trans fats found in baked goods, fried foods, and margarine.

2. Increase Fiber Intake

A fiber-rich diet, particularly soluble fiber, can help reduce cholesterol and enhance heart health. Soluble fiber helps bind cholesterol in the digestive tract and eliminate it from the body.

Good sources of soluble fiber include:

Whole grains such as wheat, millets, oats, quinoa
Legumes like lentils, chickpeas, and beans
Fruits and vegetables like bananas, apples, pears, peas, avocados, sweet potatoes, etc.
Whole nuts and seeds

These foods also help in digestion and weight maintenance.

3. Eat More Fresh Fruits and Vegetables

Fruits and vegetables contain important nutrients, antioxidants, vitamins, and minerals that promote heart health. They are also naturally low in fat and calories, making them a good choice for anyone wanting to control their weight. Aim for a range of colourful fruits and vegetables each day. Include dark leafy greens like spinach, amaranth and methi, cruciferous vegetables like broccoli and cauliflower, and antioxidant-rich fruits like strawberries, citrus fruits, and amlas. These foods contain fiber, potassium, and antioxidants, which can help lower blood pressure, cholesterol, and protect against cardiovascular disease.

4. Control Portion Sizes and Practice Mindful Eating

Even with nutritious foods, portion control is essential. Overeating, even nutritious foods, can contribute to weight gain, increasing your risk of getting heart disease. Mindful eating which means being aware of how much and what you are eating can also help you prevent overeating.

Consider using smaller plates, chewing your food slowly, and minimizing distractions while eating, such as watching television or checking your phone. These techniques will help you feel filled with smaller meals and thus avoid excessive eating.

5. Limit Processed Foods and Added Sugars

Processed foods, which include packaged snacks, sugary drinks, and fast meals, are frequently rich in sodium, unhealthy fats, and added sugars. Excess sodium can cause high blood pressure, which is a significant risk factor for heart disease. Added sugars promote obesity, inflammation, and high triglyceride levels, all of which can be harmful to the heart.

Instead of processed foods, eat whole grains, lean meats, nuts, seeds, and fresh fruits and vegetables. Replace sugary snacks with healthier alternatives such as fruit and yogurt bowl with added nuts for that extra crunch.

6. Incorporate Plant-Based Proteins

Plant-based proteins, such as those found in lentils, beans, tofu, and soya, provide various heart-healthy benefits. They are low in saturated fat and may help lower cholesterol levels. Furthermore, plant-based diets are often high in antioxidants and fiber, which help improve heart health. So, try replacing red meat with plant-based proteins several times a week.

7. Stay Hydrated with Heart-Healthy Beverages

Staying hydrated is vital for overall health, but the sort of beverage you drink can affect your heart health. Water should be your preferred beverage, as sugary drinks such as soda and sweetened juices can lead to weight gain and increase your risk of heart disease.

Green tea is a heart-healthy drink. It contains antioxidants, which reduce inflammation and help manage cholesterol levels. Herbal drinks, such as hibiscus, can also be helpful.

8. Cook More at Home

Cooking at home is one of the most effective strategies to guarantee you consume a heart-healthy diet. When you create your own meals, you have complete control over the ingredients, serving amounts, and cooking methods. Instead of frying, choose heart-healthy cooking methods such as grilling, steaming, and baking. Experiment with herbs and spices to boost flavour without adding sodium or unhealthy fats.

In conclusion,maintaining a heart-healthy diet is easy by focusing on healthy fats, increasing fiber, eating more fruits and vegetables, and cutting back on processed and sugary foods. Personalized nutrition plans can be either weight loss diets or diabetes plans that not only focus on what you eat, but also how much and when you eat it. They also include heart healthy tips for a longer and healthier life. So, consult a qualified dietitian in Mumbai like Ms. Arati Shah who can customize these guidelines to your unique requirements and goals. Your heart will thank you!