World Heart ❤️Day 2024| Dietary Guidelines for Healthy heart 💚
World Heart day is an important annual event, witnessed every year on 29th September. The day is celebrated by organizing various activities and awareness events globally to raise awareness about the heart disease and its preventive measures to manage the cardiovascular diseases.
The events mainly focuses on educating people about the sign and symptoms of cardiovascular disease to avoid any further complications and encouraging peoples to inculcate healthy lifestyle to prevent and control any heart related ailments.
Importance of World Heart Day
Heart is one of the vital organs of human body, malfunctioning of it may lead to fatality, so it is very essential for everyone to take care of heart health. Due to lack of awareness about the cardiovascular health and certain lifestyle habits, cardiovascular diseases (CVDs) is one of the leading reason for mortality worldwide. Every year, around 1.7 crores people die due to cardiovascular disease, accounting approx 31% of all global mortality.
World Heart Day Theme 2024
This year, 2024, the World Heart Day theme is “Use Heart for Action”.
Exercises for Cardiovascular Health
Cardiovascular health termed as the health of blood vessels and the heart, cardiovascular diseases are a group of diseases of the heart and blood vessels.
Dietary Guidelines
• Patient should maintain the body weight slightly lower than the standard weight.
Accordingly total calories should be restricted. Calorie intake and physical activity should be balanced to maintain a healthy body weight. For the obese, weight reduction is the key to prevent and treat CHD.
• The patient should know the energy requirement to maintain healthy body weight. He should know the energy content of foods he consumes.
• The patient should eat variety of foods which are low in fat, saturated fat and cholesterol.
Trans fat should be avoided. Intake of bakery products should be limited. Soft margarines have less trans fatty acids than stick margarines.
• Vegetable oils rich in poly unsaturated fatty acids like safflower and sunflower oil should be included in the suggested combinations as given in Table 16.5. Solid fats should be avoided. Olive oil rich in monounsaturated fatty acid can be included.
• Small quantities of almonds and walnuts can be consumed to bring down the cholesterol levels. High amounts of nuts and oil seeds increase the calories and fat content in the diet.
• Coconut should be restricted in the diet as it contains high amount of saturated fatty acids and it is a concentrated source of energy.
• Egg yolk contains cholesterol. Hence eggs should be restricted to 2-3 eggs/week.
Cholesterol containing foods should be limited in the diet.
• Animal foods like meat and pork which contain high amount of saturated fat should be avoided. Chicken can be taken instead of red meat. Shrimps and crabs have less amount of fat and can be included in the diet. All sea foods are rich in sodium. Hence hypertensive patients should avoid these foods.
• Two servings of fish per week in the diet is beneficial as they contain -3 fatty acids
People who do not eat fish can take one gram fish oil capsule per day.
• Patient should take skim-milk or low fat milk.
• Olive oil which contains monounsaturated fatty acids and phenolic compounds has favourable effect on blood lipids. It increases HDL and decreases oxidative stress.
• Boiling, steaming, grilling and baking without fat are preferable methods for cooking.
• Five servings of fruit and vegetables should be included in the diet not only to meet the nutritional requirement but also to meet antioxidant and fibre requirements. Fruits and vegetables can be taken as snacks.
• Foods rich in antioxidants, containing carotenoids and vitamin-E, protect from cardiovascular diseases. Whole grain cereals, fruits and vegetables increase the antioxidant content of the diet.
• The diet should be rich in fibre by including foods like raw salads, fruits, green leafy vegetables, whole grains and sprouted grams.
• Constipation should be prevented by including plenty of water and fibre in the diet.
• The patient should avoid taking preserved foods, especially high energy syrups, sauces and gravies.
• Foods giving only empty calories like sweetened beverages, alcohol, sugar and sago are totally avoided.
• Concentrated foods like sweets, chocolates, cakes, pastries, ice creams and fried foods should be restricted or preferably avoided.
• Artificial sweeteners can be included occasionally in the diet.
• Intake of beverages and foods with added sugars to be minimised.
• Coffee and tea can be taken in moderation. Excess amount of caffeine increases the
heart rate
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