Tuesday Brief

It is generally said that way to your heart is through your stomach, and perhaps it is time to rephrase the same and one should say the way to a healthy heart is through plant-based foods. Scientifically it has been proven that people who eat more plant-based foods, and lesser animal foods have a lower risk of cardiovascular ailments.

Heart diseases, especially blocks, strokes, and attacks are on the rise, and even many young people are susceptible to it, mainly due to their diet and lifestyle. However, in elderly people, the chances of heart disease are more as it is also linked to other diseases like diabetes and blood pressure, which is common in that age range. So, it is always better to take care of the heart to the extent possible and try to eliminate the risk of cardiac diseases.

The study was carried out between 1987 to 2016 on about 10,000 volunteers in the USA, and none of them has cardiovascular diseases when the study began. The participants were categorised based on their food habits of being plant-based and animal-based. In the end results it was found that those participants who were more on a plant-based diet were having

• Lower risk of cardiovascular diseases such as heart attacks, heart failures, etc by 16%.
• 32% lesser risk of death due to cardiovascular diseases.
• Lower risk of 25% of death from any cause as compared to the people who consumed a minimum of plant-based foods.

This study in the end suggested that one does not have to give up on animal foods totally; but that changing one’s diet to include a more substantial portion of plant bases foods can certainly be more beneficial. The study further suggested that one should focus more on nutrition and include foods like vegetables, fruits, legumes, nuts, and whole-grain or cereals. But this suggestion has to take into account with word of caution. One should choose foods rich in nutrition and low in added sugars, sodium (salt), cholesterol, and saturated/trans fats.

Taking into considerations as given above, here are few diet tips that you can follow to ensure that you have a healthy heart and a healthy life. One must include more fiber in the daily diet like whole grains or cereals, pulses, and fruits like pears, oranges, melons. In vegetables, tomatoes, greens, onions, and carrots are good options, especially as a salad. People who have diabetes can eat oranges, berries, papaya, limes, pear, and apple. Salads made of sprouts with one or two vegetables are a very healthy option. Legumes, especially beans, are also a good option.

Nuts are a rich source of omega 3 fatty acids, which usually people get from seafood. hence, when you shift to plant-based foods, you get almonds and walnuts, which are good, even for people with diabetes. A few other nuts like cashews and peanuts can also be taken in moderation. Even seeds like flax seeds are good for the heart, as they also contain omega 3 fatty acids. Also, garlic should be included in daily cooking. In India, garlic is mostly used in many dishes.

So, start taking good care of your heart, and stick to a plant-based diet to the extent possible, while keeping the animal-based foods to the minimum. This should ensure that you stay healthy as your heart stays healthy. Along with this, follow your regular exercise schedule, and you are set for a healthy life.

So these are few tips to keep your heart healthy.

Friends, I hope you will like this information.

Waiting for your views and comments.

Anil Malik

Mumbai, India

31^st August 2021.