Real Causes of Heart Disease and Lifestyle Changes Which Can Make a Difference

Even when we know that consuming certain types of food can increase risk of heart disease, it is still difficult at times to change our eating habits. However, when it comes to heart diseases, role of diet is crucial in development or prevention of heart diseases. Obesity as of now has taken epidemic proportions and rapidly spreading to other regions of the world. This is largely a result of new dietary habits and sedentary lifestyle which is fueling chronic heart diseases and premature mortality rates across continents. 

Ideal Components of a Healthy Heart Diet 

Heart healthy diet should be low in salts, saturated fats and refined carbohydrates. At the same time it should be high on fruits and vegetables. Selection of whole grains should be preferred along with nuts and two servings of fish every week in order to reduce risk of heart diseases. Limiting total fats while preferring unsaturated fats. Attention must be paid to limiting intake of salt and sugar from all sources. 

Making Changes for a Healthy Heart 

Although obesity is an independent risk factor for heart disease, people who are overweight generally develop hypertension and type 2 diabetes. Moreover, excess fat can affect blood lipid levels and thereby interfere with the ability to effectively use insulin. Here are some ways to make effective dietary changes for a healthy heart. 

Controlling Portion Size – Portion size of a meal is just as important as what we eat. Eating until feeling full means that you will be absorbing more calories than what is required. Using small plates to help control portions can be helpful in making a good start.

Eating More Fruits and Vegetables – These are good sources of vitamins and minerals while being low in calories and rich in dietary fiber at the same time. Moreover, fruits and vegetables contain substances which can be helpful in preventing heart diseases as well. Along with these benefits, eating abundant fruits and vegetables will be helpful in restricting consuming the amount of high-fat foods like cheese, meat and snacks which we commonly consume. 

Selecting Whole Grains – These are good sources of fibers and other nutrients which play a key role in maintaining heart health. Increase amount of whole grains as much as possible by making simple substitutions for refined grains. 

Reducing Sodium – Consuming more salt will contribute to high blood pressure and which is a risk factor for heart disease. Therefore reducing sodium intake is a heart-healthy measure. Moreover, since most processed or canned foods contain much of salt, eating fresh foods and making our own stews and soups will be a good idea. 

Choosing Low-Fat Proteins – While eating fish, poultry and lean meat, or eggs and low-fat dairy products are best sources of protein, be careful and choose skim milk over whole milk, and skinless chicken breasts over fried chicken patties. Moreover, certain types of fishes are rich in omega-3 fatty acids which are known for lowering blood fats known as triglycerides. 

Allowing Occasional Treats is Okay – Occasional candy bars or handful of potato chips can still be a part of a heart-healthy diet plan and will not breakdown the world. However, consistent overindulgence is what you should be vary about. Make sure that your heart-healthy diet plan is both, doable and enjoyable at the same time. 

Cardiac Treatment in India is a Great Idea 

With more and more people across the world taking to medical tourism because of the rising cost of healthcare within their homeland, India has emerged as a leading healthcare destination for international patients seeking good quality of cardiac treatments in other countries. India features a large pool of expert cardiac surgeons along with an extensive network of accredited hospital facilities so as to make the best of this opportunity. Moreover, cardiac treatment costs in India are comparatively just a fraction of what heart patients would have to pay in developed countries, while outcomes are at par with the best in the world.

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