Take Care of Your Heart With Food, It’s Easier Than You Think

With February declared Heart Month, many countries and organizations around the world are encouraging us all to start good habits now that will improve heart health not just for February but for life.

According to the American Heart Association (AHA), heart disease is the leading global cause of death. In Malaysia, heart disease deaths is the main cause of death and there is evidence that the age of suffers may be getting younger.

The Centers for Disease Control and Prevention (CDC) in the US, suggests that a poor diet is one of the most influential lifestyle choices that put people at a higher risk for heart disease, and a nutritious, balanced diet is a major factor in combating the most common type of heart disease, coronary artery disease, which results from a build-up in coronary arteries.

Thankfully though diet can be easily modified, with the British Heart Foundation (BHF) also adding that even if already have a heart condition, a healthy diet can still benefit your heart and overall health.

Here we round up some expert advice from the AHA, CDC, and BHF on how everyone can maintain and enjoy a heart-healthy diet.

Fruit and Vegetables

Aim for at least five portions of fruit and vegetables a day for a well-balanced diet.

Try to vary the types of fruit and vegetables you eat; Carleton Rivers, MS, RDN, assistant professor in the Department of Nutrition Sciences in the University of Alabama, Birmingham School of Health Professions and program director of the UAB Dietetic Internship advises, “Choose vegetables that have a rich color like dark leafy greens, sweet potatoes, squash, carrots and zucchini.”

“Just be sure not to substitute fresh fruits with 100 per cent fruit juice or dried fruit,” she adds, which can be higher in sugar and lower in fiber than fresh fruit.

However although fresh is great, the BHF notes that frozen and tinned also count.

And as a guide a portion is around a handful (80g) of fruit or veg, for example 4 broccoli florets, 1 pear, 3 heaped tablespoons of carrots, and 7-8 strawberries.

Article Source: The Star

Image Source: AFP/Istock