Heart of the problem

Slight modification in diet can act as a good preventive for the coronary artery disease

The figures are alarming. As many as 60 per cent of the world8217;s cardiac patients are Indians. Every minute, five people die of heart attack in India. Youngsters in their 20s and 30s are suffering heart attacks. The detereorating cardiac condition in India indicates a definitive shift in lifestyles which is resulting in the problem.

The disease that begins with atherosclerosis or hardening of arteries in youth quickly reaches an advanced state by middle age. A healthy diet can act as a preventive, so much so that the West has succeeded in reducing the incidence of heart disease by as much as 50-70 per cent mainly through diet modifications.

The diet influences the course of heart disease by affecting the body weight, which impacts blood sugar and blood pressure; blood cholesterol and triglyceride levels; anti-oxidant levels, including vitamin A, E, C, beta-carotene and phyto-chemicals; the process of anti-clotting and the anti-inflammatory properties.

Preventive health is about inclusion of beneficial foods rather than simply avoiding the harmful ones. Scientific trials have proven the protective ability of certain food items, some of which include:

Whole grains: Coarse grains, wheat germ, oats, oat bran, barley, barley porridge, millets, muesli, porridge, wholegrain bread, pulses, Bengal gram, soyabean and lentils.
Soyabeans: These contain important plant chemicals called Isoflavones, which have powerful antioxidant properties ideal for protection against heart disease and stroke. Adding 25 gm of soyabean protein to the diet lowers blood cholesterol levels by 12-15 per cent.
Brightly coloured vegetables and fruits: Onion, ginger, garlic, and pectin-rich vegetables like bottle gourd lauki, ladyfinger, pumpkin, apples, pears, figs, prunes, amla and berries.
Garlic: It has anti-bacterial, anti-viral, anti-ulcer and anti-clotting properties. It also reduces cholesterol providing cardiovascular protection and is a good anti-oxidant selenium.
Fatty fish: One to two servings per week is advised. Fish oils, salmon, hilsa and other fatty fish are rich in omega-3 fats.nbsp;nbsp;

Fats and oils: Cold-pressed oils are superior to refined ones as they retain the essential fatty acid composition which is lost during refining. They do not contain harmful chemicals and trans fatty acidsnbsp; Cold-pressed oils include olive oil, mustard oil and sesame oil. Choose from vegetable oils as a cooking medium.
Nuts and seeds: Almonds, flax seeds, fenugreek seeds, pumpkin seeds, watermelon seeds, cucumber seeds.nbsp; Special Nutrients:
Fibre: Wholegrain cereals, Psyllum Isabgol, fruits and vegetables.
Vitamin B: Green leafy vegetables, whole grains, wheat germ, eggs, pulses, nuts, seeds, sea food, lean meats and dried fruits.
Vitamin C: Amla, lemon, oranges, fresh fruits and vegetables.nbsp;nbsp;nbsp;

Vitamin E: Wheat germ, whole grain cereals, nuts and oilseeds
Potassium: Bananas, watermelon, raisins, apricots, figs, beans, kidney beans, mustard greens.
Zinc: Seeds, nuts, whole grains and sea food.nbsp;nbsp;nbsp;

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Vegetarians should add an additional serving of pulses or soya to meet their dietary needs. Strict vegetarians, who do not eat dairy products, should include calcium and vitamin B12 supplements. Although regular intake of alcohol in low to moderate quantities protects against coronary heart disease, other cardiovascular and health risks associated with alcohol do not favour a general recommendation. Trans fatty acids, high sodium intake, high alcohol intake and overweight contribute to increased risk for developing heart disease. Supplements must be taken under the guidance of a qualified nutritionist or physician. Regular physical activity of moderate intensity for at least 30 minutes on most days of the week must be combined along with other lifestyle changes.