Top 5 tips for a heart-healthy diet!
Subject
Chronic Conditions
Date
08 October 2022
Who likes changes? We are biologically inclined to stay in our comfort zone and will only make changes in our life when it’s almost too late…
That’s the reason why the majority of people will almost always put all their efforts in treating a medical condition instead of preventing it from happening in the first place!
But then again, you’ll say, my Instagram influencer said I should not eat [fill in the blank] after a heart attack, is that correct? So let me help you declutter the noise for you and help you get started today.
First we want you to remember that successful positive changes takes time however we promise you that if you stick with it for at least 6 months, you will reduce your risk of having a heart attack/stroke!
So, what makes you more at risk of having a stroke?
- Smoking
- Hypertension (high blood pressure)
- Hypercholesterolemia (high blood cholesterol)
As a dietitian I will always encourage you to quit smoking but for the purpose of today we will focus on, as you probably guessed, on food choices affecting both your cholesterol and blood pressure levels, and therefore ultimately your heart health!
Cholesterol is an essential fatty substance and is necessary for your body to work optimally. There are two types of cholesterol – HDL (good) and LDL cholesterol (bad)– and depending on your levels of LDL and HDL cholesterol in your blood, you will either increase or protect your risks of having a stroke. My top tips focuses on reducing the bad and raising the good cholesterol by manipulating the quality and quantity of fats you put in your plate.
Before we reveal our evidenced-based nutritional tips for a healthy heart, let me give you a brief explanation of how your eating habits may affect your blood pressure.
The culprit is salt! Your body only needs 6g of salt a day however you probably saw on food labels that it is often called sodium? Does that mean 0.9g of sodium per 100g is equal to 0.9g of salt per 100g? The short answer is no… To convert sodium to salt you need to multiply the sodium number by 2.5!! So, 0.9g of sodium per 100g is equal to 2.25g (0.9*2.5) of salt per 100g…That’s why people eat a lot more salt than they planned to as it’s often hidden in processed foods!
Tiny changes
Life-changing results
Therefore, without further due…
OUR TOP 5 NUTRITIONAL TIPS FOR A HEALTHY HEART
- Make it a habit to read your food labels and be this be your guide! (Take a screenshot and use this as a grocery shopping helper!)
|
|
FAT |
SALT/SODIUM |
|
HEALTHY HEART CHOICES |
<3g/100g of fat <1.5g of saturated fat |
<0.3g/100g of salt 0.1g/100g of sodium |
|
ONLY ON OCCASION! |
>20g/100g of fat >5g/100g of saturated fat |
>1.5g/100g of salt 0.5g/100g of sodium |
- Do you eat pastry, cakes, biscuits or ice cream for your mid-day snack? Did you see “hydrogenated vegetables oil” on the ingredient list? These options contain a type of fat called Trans Fats which can increase your blood cholesterol levels… Why not choose a heart healthy snack instead e.g., fruit, nuts, low-fat yoghurt?
- We live in a society where we want everything, including our food to be ready in minutes. Gone are the days when we cooked everything from scratch! But at which cost? Do you often eat ready meals or tinned/packaged foods? Those foods have a lot of salt. Why don’t you make a habit to eat home-cooked meals at least once a week to start with? Your blood pressure and your heart will thank you!
- Do you often eat out and have take-aways? You might be eating more fat and salt than you intended to but these swaps will help with some damage control!
- Do you love Italian foods and often opt for a creamy, cheesy pasta dish? Next time, choose a pasta dish with a tomato sauce instead!
- Are you choosing paratha, puris and peshwari at your favourite Indian take-away place? Instead choose plain naan or chapatti!
- Do you enjoy deep fried starters (e.g., spring rolls, samosas)? Choose soup, salad or shish kebabs instead!
- Last but not least, are you overweight? This will increase your risks of having a stroke. Loose the weight with the help of a registered dietitian for good!
Don’t underestimate the power of simple changes in your food and lifestyle! Small changes today, can make a lasting difference in your health and happiness. Master your habits by having the bigger picture in mind, and you will take your results to the next level and for life!
