Save your heart

The heart appears to be a delicate organ, yet it works the hardest to keep the mind and body going? Do you know why? It is the pumping station which continuously supplies blood enriched with oxygen and essential nutrients to all the organs so that they can function well. To achieve this task successfully , the heart muscle itself needs to be nourished by a continuous supply of enriched blood. Sometimes, due to a block or constriction in blood vessels , the supply of blood can be momentarily reduced or stopped even to a small portion of the heart muscle. This results in Myocardial Infarction (heart attack) or even a stroke. It is well established that elevated cholesterol and saturated fats (Triglycerides –TGs) bound to certain Lipoproteins increase the risk of heart disease. Some of these are synthesized in the liver and some come from the diet. There are various kinds of lipo proteins but LDL (low density lipoproteins) is the main carrier of cholesterol and TGs to the lining of arteries forming thickenings called “plaques” which narrow the passage and cause obstruction in blood flow to the heart.

It is therefore the "bad cholesterol " HDL (High Density Lipoproteins) is called the friendly cholesterol because it does reverse transport, that is, it carries the cholesterol and TGs from the tissues to the liver for break down and excretion, thus preventing plaque formation and heart disease.

Aiming for a healthy heart means working towards a diet which promotes lowering of LDL and TG levels and increasing HDL levels

THIS IS WHAT NEEDS TO BE DONE:

A ) Reduce or maintain healthy weight: Being overweight increases the risk of heart disease . Eat just enough calories to maintain optimum weight. Cutting down 500 calories /day will make you lose 2 kgs a month. While doing this one automatically curtails the intake of unhealthy fats.

B) Choose healthy fats and oils: The more saturated fat you eat , the more cholesterol your body makes. So it is never too late to cut down on the following:

i. Animal fats: Butter cream, processed cheese, high fat dairy, red meat, shell fish .

ii. Vegetable fats- coconut oil, palm oil

iii. Hydrogenated fats- known as Transfats. These are cheap vegetable oils made solid by the process of hydrogenation. They are found in margarines, packaged baked food, biscuits, confectionary, fried food, french fries, coffee creamers, whipped toppings. They are the most dangerous as they raise LDL levels substantially.

HEALTHY OPTIONS

iv. Unsaturated fats (PUFA and MUFA) : Polyunsaturated fatty acids (PUFA) and Monounsaturated fatty acids (MUFA) are heart friendly. They keep your LDL levels low and HDL levels high.

PUFA: sunflower, corn, soybean, sesame, cotton seed, nuts, mustard oil

MUFA: olive oil, canola oil to some extent mustard oil

v. Rice bran oil , mustard oil are heart friendly. Oils like canola, olive, mustard , fish oil contain omega -3 fatty acids (a kind of PUFA) excellent for the heart. When choosing oils go for the cold pressed blended ones- which maybe a mixture of 2 edible vegetable oils.

Keep atleast three different oils on your kitchen table.

Consume not more than 30 gms of fats everyday which includes atleast one teaspoon of “desi ghee”.

An advisory from American heart Association (2015-2020)- Replacing saturated fats with PUFA vegetable oils reduced cardiovascular disease risk by 30% similar to the reduction achieved by statins. They have also suggested that the Mediterranean diet is the most healthy.

C. Be fibre friendly: A vegetarian diet is a heart friendly diet as it is high in soluble fibre. One should know that this wonder nutrient binds the cholesterol making it unavailable and promotes its excretion from the body For the sake of fibre, your choce of foods should be

i. Whole grains-legumes, sprouts, flax seeds, other seeds and nuts, oats barley, bran, quinoa. ii. Fruits and vegetables: Eat in plenty. Apples, particularly the skin and outer flesh are rich in polyphenols- powerful antioxidants that prevent plaque build up. Eat a variety of colourful vegetables- atleast 3-4 helpings –steamed sauted, grilled or as salads. They are bountiful in fibre, minerals, vitamins and anti-oxidants- promoting heart health and boosting the immune system.

D. Watch out on the carbs as well- Eating complex carbs as they are fibre rich , i.e , whole grains instead of processed and refined startches helps in lowering LDL as well as blood sugar levels. Red or brown rice contain an antioxidant –anthocyanin. It reduces cholesterol, inflammation and is anticancer. Avoid white bread, white rice, burgers, noodles, pasta, refined flour, fruit juices, colas and sugary drinks. Instead eat "whole wheat"products bajra, ragi.

E. Eat a wholesome breakfast: To kickstart your metabolism and keep you energetic throughout the day. Include an egg , whole grain cereal, low fat dairy. Begin your day with a bowl of fruit.

F. Include walnuts: as it has alpha linoleic acid, an omega 3 fat that fights inflammation and improves blood vessel function.

G. Get your blood pressure (BP) under control: as it causes blood vessels to constrict putting extra strain on the heart. Eating less salt keeps BP under check. Less than 1 teaspoon of table salt/day (equivalent to a value of 2.4 gms sodium) has been recommended by the American Heart Association. Avoid processed food, pickles, cured and smoked meats. Take more of vegetables and fruits as they are rich in potassium which is heart friendly.

H. Be physically active- 30 minutes a day of moderate activity. Take short walks throughout the day and avoid long sessions of sitting. This will save your heart and reduce tension.

I. Laughter is the best medicine: Just find a way to laugh loudly for 10 minutes everyday. Stress is the biggest killer today.

J. Avoid polluted air: Fine particles of pollutants may settle in the lining of blood vessels and interfere with the blood flow.

K. Smoking is injurious to health- It constricts blood vessels and reduce the flow of blod to the heart.

L. Manage your diabetes well as it may eventually lead to thickening of arteries.

According to the American Heart Association , the "Mediterranean Diet" and the "DASH" diets are the most effective. Elevated blood lipid levels in routine blood examination but with no overt symptoms still suggest high susceptibility to coronary heart disease. Thus, timely interventions by way of behavior and dietary modifications and moderation in everything as mentioned above may go a long way in saving your heart.