World Heart Day all over the world is often recognised as one of the most important days on September 29. This day was proclaimed as an initiative to spread awareness about Cardiovascular Diseases which includes heart disease and stroke. As per the World Health Organisation (WHO), it is estimated that over 17.9 million people die of Cardiovascular Diseases every year, which accounts for over 31% of the global deaths.
Cardiovascular Diseases (CVD) and their causes:
Cardiovascular diseases are caused mainly because of lifestyle choices such as unhealthy diet, physical inactivity, tobacco use and excessive consumption of alcohol. Such lifestyle changes in your life can lead to several disorders such as increase in blood pressure, glucose levels and obesity. These eventually lead to an increase in the risk of developing a heart attack, stroke and other such complications. One of the most important motivations of WHO to claim this day is to spread awareness amongst people about the risk factors and the steps that they can take to reduce their chance of developing these diseases.
CVD burden in India
In India, the prevalence of CVDs (or heart diseases) is estimated to be around 54.5 million. The report cited high systolic blood pressure, ambient air pollution, high total cholesterol and high BMI among major risk factors contributing towards heart diseases. Significantly, smoking was the only major risk factor whose prevalence decreased since 1990. “The increasing prevalence of various lifestyle risk factors and environmental risks contributing to cardiovascular diseases across India is ominous, and this situation has to be addressed through systematic policies and action in various sectors” the report said.
Although you might know that unhealthy eating habits can increase your heart disease risk, it’s often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you’ll be on your way toward a heart-healthy diet.
- Control your portion size – Use a small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. This strategy can shape up your diet as well as your heart and waistline.
- Eat more vegetables and fruits – Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent heart disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.
- Select whole grains – Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.
- Limit unhealthy fats – Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease.
