Nothing can be as true as the proverb “A healthy mind resides in a healthy body”. For a
healthy body, it is imperative to keep all vital organs in a sound and stable condition. We all
know how important it is for the heart to be in a healthy state.
The heart is a complex organ serving as a pump and is responsible for continuous circulation
of blood throughout the body. However, it is also prone to a range of cardiovascular diseases
that is on the rise. A lot of it can be attributed to increase in the sedentary behaviour with the
advent of modern amenities, which though a boon is also a bane.
Regular exercise regimens, good sleep pattern coupled with wholesome and nutritious food
are ways to maintaining a healthy heart. In addition, modifications to the diet also contribute
to a fit heart. Therefore, it would be necessary to avoid five things enlisted below to keep the
heart in its prime form. They are:
1) Diet high on trans-fat:
Trans-fat is produced industrially from vegetable fats and is
found in many of the packaged foods like chips and baked products. Trans-fat raises
the “bad” cholesterol levels called the low-density lipoproteins (LDL). It also has a
negative effect on the “good” cholesterol levels called the high-density lipoproteins
(HDL). LDL cholesterol contributes to plaques (thick, hard deposits) that are the
primary reason for clogging arteries. HDL cholesterol, on the other hand, helps in
removing LDL cholesterol. To maintain an optimal level of HDL cholesterol, it is
necessary to cut down on trans-fat.
2) Excessive salt and sugar:
Sugary drinks have no value on the nutrition scale except
for containing “empty calories”. Intake of excess sugar causes a spike in the insulin
level that can lead to an inflammatory reaction thereby affecting the walls of the
artery. Excessive sugar also leads to weight gain, which is a contributing factor to
insulin resistance, and the individual is more prone to cardiovascular diseases.
3) Highly refined and processed grains:
This class of food comprises of white bread,
white rice, low-fibre breakfast cereals, and other refined carbohydrates. Most of the
healthy components in whole grains (like fibre, minerals, fatty acids) are lost by the
level of processing involved thereby destroying the food’s natural structure. This class
of food should be restricted from being a regular part of one’s diet.
4) Smoking and excessive alcohol intake:
Chemicals produced during cigarette
smoking can cause swollen and inflamed blood vessels. Narrowing of blood vessels
restrict blood flow to the heart leading to conditions like stroke, atherosclerosis
(narrowing of arteries) and so on. Exceeding the recommended amount of alcohol can
cause abnormal heart rhythms, high blood pressure, damage to the heart muscle and
stroke.
5) High levels of stress:
There is substantial evidence to link stress with heart diseases.
Numerous studies conducted on animal models and humans provide supporting
evidence on how strong emotions like anger may lead to irregular heartbeat.
There is substantial evidence to link stress with heart diseases.
Numerous studies conducted on animal models and humans provide supporting
evidence on how strong emotions like anger may lead to irregular heartbeat.
