Heart-smart eating: Diet tips to lower risk of sudden cardiac arrest

  

“Our heart health depends on our diet,” says Dr N Sandeep, Consultant – Cardiology, Manipal Hospital Vijayawada. “The food choices we make every day can boost or harm our heart health, and most of us are often oblivious to this fact.”

 

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:

• Using herbs and spices instead of salt for flavour
• Choosing fresh or home-cooked meals over processed or packaged foods
• Reading nutrition labels to spot hidden sodium

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:

• Cook more at home
• Choose fresh produce over packaged foods
• Snack on a handful of nuts instead of chips
• Swap your morning toast with oats and berries
• Replace butter with olive oil

“Remember, heart-healthy eating isn’t about being perfect. It’s about being consistent and informed,” said Dr Sandeep. 

So, what will you eat today?

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Why you need to wash your fruit and vegetables with SOAP: Virologist confirms that COVID-19 can survive on fresh supermarket produce just like any other surface

A virologist has confirmed that 'every surface is a hazard' when it comes to COVID-19 and supermarket customers should be particularly mindful of the loose fruit and vegetables in the store.

Associate professor at the University of Sydney, Timothy Newsome, specialises in infection, vaccines and virology, so has been following along closely as the coronavirus restrictions heighten in Australia.

He told that while the virus can live on most surfaces, patrons doing their weekly grocery shop should be particularly wary of the fruit and veg aisle as customers are constantly picking up and placing back down items.

'We have to remember that every surface is potentially contaminated. And like with any surface there is a risk,' Mr Newsome explained.

'We don't see it as high risk because that comes from sustained contact with other people, but nonetheless it's important to be mindful.'

While it would be 'poor practice' to be testing 'every avocado for coronavirus', Mr Newsome did say anything people can touch poses a potential problem. 

'People working in the supermarkets should be picking all of the fruit and veg up and setting it back down with protection,' he said.

Luckily he noted a large proportion of shelf stackers and general workers wearing gloves and disinfecting their hands at every turn.

The best course of action is to wash your fruit and vegetables with soap as soon as you bring them home, not simply relying on the high heat of cooking them to 'kill' the virus.

'Wash them with warm soapy water, just as you do your hands,' he said. 

A Woolworths employee told she has seen a number of drastic measures enforced at her local store which are helping to keep the working environment safe.

'There is certainly social distancing at checkouts. So every second register is closed at the moment including self serve,' she said.

'We have gloves supplied to us, hand sanitiser as well. However it's currently a personal preference to wear gloves or not.'

She noted there were cleaners coming in to wipe down registers, screens and eftpos pinpads who walk around every 20 minutes to do their job.  

'It's very good for us. One less thing to worry about at this point,' she said.

While she doesn't work in the fruit and veg area, the employee thought nothing had changed in that area, however they may soon be incorporating special cleaning procedures.

Coles has similarly put social distancing practices in place and gives all workers access to hand sanitiser.

They have also started a 'community hour' in the morning to allow elderly patrons a chance to do their shopping before the larger community.

Daily Mail Australia has reached out to Coles and Woolworths to ask if any further safety procedures are to be implemented in stores. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement