With an increasingly sedentary lifestyle and a growing reliance on processed foods, many young people are facing health issues like obesity, diabetes, and heart conditions. However, experts emphasize the importance of a heart-healthy diet to combat these risks. Dr. Ashok Seth, Chairman of Fortis Escorts Heart Institute in Delhi, provides expert advice on foods and habits that can help reduce the risk of heart attacks.
Foods to Avoid for Heart Health
Dr. Seth advises steering clear of unhealthy fast foods like pizza, burgers, and biscuits, which are loaded with unhealthy oils and fats that harm the heart. He stresses the importance of avoiding fried foods and cutting out refined sugars. Reducing the intake of carbohydrates and fat is essential, while ensuring an adequate protein intake for overall health.
Heart-Healthy Food Choices
To support heart health, Dr. Seth suggests incorporating these foods into your diet:
Fish: Fish, particularly those rich in omega-3 fatty acids, is the most beneficial for heart health.
Mustard Oil: Among the many cooking oils, mustard oil is highly recommended for its heart-healthy properties and affordability. However, it should be used in moderation.
Green Vegetables: Increasing the intake of green vegetables provides essential nutrients that support heart function.
Best Practices for Heart Health
Dr. Seth emphasizes a balanced diet, which includes regulating your intake of fat, sugar, and protein. He also suggests:
Walking: A brisk 30 to 40-minute walk daily can significantly benefit your heart health. The speed of your walk should be such that it becomes difficult to speak, ensuring it is an effective workout.
Daily Activity: Aim for 10,000 steps daily and opt for stairs instead of elevators to stay active.
Hydration: Drinking plenty of water is essential for maintaining good heart health.
Managing Stress: Engaging in activities that relieve stress, such as yoga, can be highly beneficial for heart health.
Control Common Health Conditions
To ensure the heart functions properly, Dr. Seth advises keeping conditions like high blood pressure (BP), diabetes, and cholesterol in check through regular medication and doctor’s advice. Following these guidelines, along with a balanced lifestyle, can greatly improve your heart health and reduce the risk of heart disease.
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