Heart-smart eating: Diet tips to lower risk of sudden cardiac arrest
It's not just about avoiding fatty foods or salt anymore. The heart thrives on a balanced intake of nutrients, which includes healthy fats, fibre, antioxidants, and vitamins. What we eat directly affects inflammation, blood pressure, cholesterol levels, and arterial health, all of which are key contributors to cardiovascular risk, including sudden cardiac arrest.
What foods should you eat daily to protect your heart?
According to experts, the DASH (Dietary Approaches to Stop Hypertension) diet, which is rich in fruits, vegetables, whole grains, and low-fat dairy, has been shown to reduce blood pressure and protect heart function.
Dr Dibyaranjan Behera, Consultant – Interventional Cardiologist at Manipal Hospital Bhubaneswar, recommends eating these foods every day to keep your heart in shape:
Leafy greens like spinach and kale (rich in nitrates and Vitamin K)
Berries for their polyphenols and anti-inflammatory benefits
Nuts (especially almonds and walnuts) for healthy fats and antioxidants
Whole grains such as oats and brown rice for cholesterol-lowering fibre
Fatty fish like salmon or mackerel for heart-protecting omega-3s (vegetarian alternatives include flaxseeds and chia seeds)
These foods reduce oxidative stress, lower bad cholesterol (LDL), improve blood pressure, and protect arteries, all critical in lowering the risk of sudden cardiac events.
For those with pre-existing heart conditions, Dr Behera advises a diet rich in whole, unprocessed foods and regular monitoring with a healthcare provider to manage risks more effectively.
Which fats are heart-healthy, and which should you avoid?
The doctors recommend the following:
Avoid trans fats (found in processed snacks, baked goods, and fried items) completely. They raise LDL (bad cholesterol) and lower HDL (good cholesterol), doubling heart risk.
Limit saturated fats found in red meat and full-fat dairy, which also raise LDL cholesterol.
Replace with unsaturated fats from nuts, seeds, olive oil, and avocado. These improve vascular function and reduce inflammation.
'Making smart food choices for protecting heart health isn't about restriction—it's about balance,' adds Dr Sandeep.
Should you cut back on salt for heart health?
According to the experts, salt is problematic. 'Too much salt increases blood pressure and puts your heart under strain,' said Dr Sandeep.
Smart salt swaps include:
What's the easiest way to start eating heart-smart?
The doctors emphasised that there is no need for a major overhaul to make a big impact. Small changes can go a long way:
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Mint
18 hours ago
- Mint
Working 49+ hours weekly is linked to high blood pressure! Cardiologist shares 10 ways to manage it
Do you often find yourself working late into the evening? Once in a while, staying late to finish important tasks is okay and usually causes no significant harm to your health. But if working long hours has become a daily habit and you are constantly glued to your laptop, then it could be putting your heart at risk. Being a workaholic does not just affect your social life or mental well-being, it may quietly raise your risk of high blood pressure, without any symptoms. Long working hours can increase stress, reduce physical activity, lead to unhealthy eating habits, and disrupt sleep—all of which contribute to high blood pressure levels. Over time, this silent strain on your body can lead to serious heart problems such as a heart attack. According to a study by the American Heart Association, people working 49+ hours weekly had a 70% higher chance of masked hypertension (normal readings at the doctor but high at other times) and a 66% greater risk of sustained hypertension (consistently high readings). The risk was equal for both men and women. While it is important to manage your working hours to reduce stress and allow time to relax, you can also follow these 10 tips to lower high blood pressure and reduce the risk of heart-related problems: Weight plays a major role in blood pressure. According to the Hypertension journal, both your current weight and weight gain over time are strongly linked to increased blood pressure. 'To understand whether you are at a healthy weight, check your body mass index (BMI). A BMI between 18.5 and 24.9 is considered normal. If it is between 25–29.9, you are overweight, and a BMI of 30 or more means you are obese,' explains Dr Nimit Shah, Interventional Cardiologist. But it is not just about the number on the scale. Where you carry the weight matters too. Too much fat around the waist increases your risk. So, keeping a healthy weight and waist size is key to preventing high blood pressure. Eating healthy is not just about skipping fast food. Dr Shah says, a proper diet can reduce cholesterol, lower blood pressure, and reduce inflammation. Follow the DASH diet (dietary approaches to stop hypertension), which includes: Whole grains Fresh fruits and vegetables Low-fat dairy Lean meats like fish and poultry Legumes, nuts, and seeds You can also consume foods like dark leafy greens (spinach, kale), avocados, almonds, and flaxseeds. Also, cut back on foods high in fats, sugars, and processed ingredients. Being physically active helps keep your heart and blood vessels healthy. The British Heart Foundation recommends at least 150 minutes of moderate-intensity aerobic activity per week. Doing brisk walking, cycling, or swimming, five days a week, can make a big difference. Both alcohol and smoking are common risk factors for high blood pressure. Even secondhand smoke can harm your heart health. If you drink, do so in moderation, no more than one drink per day. And if you smoke, now is the best time to quit. Slowly, your blood pressure levels can begin to drop after stopping. Chronic stress can lead to constant high blood pressure. According to the American Heart Association, stress causes your body to release hormones that make your heart beat faster and your blood vessels narrow, raising your blood pressure. Follow these tips to manage stress: Deep breathing Meditation or yoga Taking regular breaks Going for a walk Talking to someone about what is bothering you Follow these tips to manage stress. Too much salt causes your body to retain water, which can increase blood pressure. Try to keep your salt intake below 2,300 mg a day (about one teaspoon). Also, avoid sugary drinks and snacks that contribute to weight gain and metabolic issues. Saturated and trans fats can clog your arteries and raise blood pressure. Avoid fried foods, fatty cuts of meat, full-fat dairy, and packaged snacks. Instead, choose healthy fats like those in olive oil, nuts, seeds, and fatty fish like salmon. 'High blood pressure often has no symptoms, so it is important to monitor it regularly, especially if you are already a high blood pressure patient,' suggests Dr Shah. You can check it at home with a digital monitor, or visit a pharmacy or clinic. If your doctor has prescribed medication to control your blood pressure, take it on time as directed. Skipping doses or stopping your medicine without talking to your doctor can be dangerous. Insomnia or poor sleep quality can raise your blood pressure over time. Aim for 7–8 hours of quality sleep each night. If you have trouble sleeping regularly, speak to a doctor.
Time of India
2 days ago
- Time of India
Consuming a cup and a half of THESE veggies regularly can prevent blockage of arteries
A cup and a half of THESE veggies can protect the heart, according to experts Heart disease is on the rise and has become the leading cause of death globally. Lifestyle factors, especially diet, play a crucial role in preventing these diseases. What you eat has a significant impact on heart health. A new study has found that eating certain vegetables can protect the heart and also prevent chronic disease. A new study led by researchers at Edith Cowan University (ECU), the University of Western Australia, and the Danish Cancer Institute found that eating a cup and a half of these veggies can significantly improve heart health. The findings are published in the European Journal of Nutrition . Veggies for the heart The vegetables in question are the leafy greens and cruciferous vegetables such as spinach, kale, and broccoli. The researchers found that a cup and a half of leafy green vegetables could go a long way to addressing atherosclerotic vascular diseases (ASVDs). What is ASVD Atherosclerotic vascular diseases are a subgroup of cardiovascular disease, which are currently the leading causes of death worldwide, primarily due to heart attacks and strokes. In Australia, cardiovascular diseases (CVDs) claim the life of one person every 12 minutes, ECU PhD student Ms Montana Dupuy noted. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Dermatologist: Just Add 1 Drop Of This Household Item To Any Dark Spot And Wait 3 Minutes Undo Greens can go a long way The study led by Ms Dupuy has found that leafy greens could reduce the risk of ASVD, due to its Vitamin K1 content. 'Leafy green and cruciferous vegetables, like spinach, kale and broccoli, contain Vitamin K1, which may assist in preventing vascular calcification processes that characterise cardiovascular disease. The great news is that these vegetables can be easily incorporated into your daily meals,' she said, in a statement. Along with its potential benefits on improving vascular health, Vitamin K may also improve musculoskeletal health through its impact on bone strength. What a cup and a half of veggies can do ECU Senior Research Fellow Dr Marc Sim confirmed that a cup and a half of such vegetables is an easy way to increase our daily vitamin K intake and may lower our risk for cardiovascular disease. 'This research found that women who consumed approximately 30% higher intakes of Vitamin K1 than currently recommended in the Australian Dietary Guidelines had a lower long-term risk of ASVD. Of importance, when we examined the blood vessels in the neck, those with a higher Vitamin K1 intake also had less thickening of these blood vessels, a marker of atherosclerosis,' he said. The researchers looked at the impact of Vitamin K on vascular health, as well as musculoskeletal health. Ronnie McDowell RUSHED to Hospital Mid-Show; Sudden Health Crisis STUNS Fans | WATCH 'This research has provided key evidence to support our future studies. We are now creating new foods that pack more leafy greens that are rich in Vitamin K1. These novel foods can be used in communities with special nutritional and dietary requirements, such as aged care residents. We are consolidating all our epidemiological data and converting that into a tangible product that would benefit the community,' ECU Post Doctoral Research Fellow Dr Liezhou Zhong added. Clear your arteries: 7 tips for preventing heart blockages naturally So if you want to keep your heart in good shape, eat a cup and a half of leafy greens and cruciferous veggies.
The Hindu
4 days ago
- The Hindu
CHOs continue to wait for government response on resolution of demands
Following protests in April and May and an assurance of a meeting with the Health Minister by concerned officials, Community Health Officers (CHOs) wait for the same continues till date. Stopping work, the CHOs had launched a Statewide protest on April 24 that continued for around 40 days. Since their protest affected the delivery of healthcare services in villages across the State, the Health Department officials agreed to schedule a meeting of CHOs with Minister for Health, Medical Education and Family Welfare Satya Kumar Yadav. 'We trusted the government and withdrew our protest. However, it has been nearly a month now, and there is no word about the meeting with the Minister or about the resolution of the pending demands,' said B. Sandeep, secretary of the Andhra Pradesh Midlevel Health Provider/Community Health Officers' Association. He said that the financial burden on many CHOs, who work in Ayushman Aarogya Mandirs, also called Village Health Clinics (VHC), has been increasing by the day. Launched in 2018 under the National Health Mission programme by the Centre, a VHC serves a rural population of around 3,000 to 5,000. While there are more than 10,000 VHCs in the State, a few of them were in different stages of construction, for which CHOs had to spend from their own pockets. 'We spent from our pockets to ensure that the VHCs were in accordance to the National Quality Assurance Standards. In 700-800 centres, the CHOs had to spend ₹30,000-₹40,000 for the purpose. The government is yet to reimburse the amount to CHOs in the State, totalling to ₹1.5 crore,' Mr. Sandeep said. The CHOs receive ₹25,000 towards salary and ₹15,000 as incentives. However, the incentives have been pending for the past six months, he said, adding that salaries during the protest period are also yet to be released. They are also waiting for the government to remove the Face Recognition System, which requires them to punch out from the office at 8 p.m.. 'Our duty hours end by 4 p.m., but there is a false perception among government officials that we are not doing enough work. Hence, the 8 p.m. FRS exists. CHOs, mostly women, have expressed concern about the 8 p.m. punch out from the clinic, usually located on the outskirts of the village,' said a female CHO, on the condition of anonymity. Mr. Sandeep said that they would be able to express their concerns only if the government agreed for a meeting. The CHOs added that when they went to meet the Minister and other health officials, they were told that the latter were busy with the 'Yogandhra' programme. 'Now that it is over, we urge the Minister to look at our problems and allow us to present our case,' said Mr. Sandeep.
