Heart disease is no stranger to the Indian population. But there is reason for concern; the numbers are rising, and heart disease is now striking at a younger age. In general, the mean age for the onset of heart disease in India is 5-10 years lower than it is in the western countries. Much of this can be ascribed to poor lifestyle choices, although it is tempting to blame the genes.
Diet, sleep and exercise play a crucial role in the growing epidemic of heart disease, but unlike genetic predisposition, how and what we eat, how well we sleep, and how much we exercise, is within our control.
It is well-known that the heart loves a predominantly plant-based diet. However, small portions of fish and poultry can be a part of a heart-healthy diet.
We may be familiar with the broad guidelines of what to eat, but the finer details of a heart-healthy diet are commonly overlooked or misunderstood. It is possible to set out with the right intentions and the right ingredients, but to end up with a product that’s not ideal for heart health.
Let’s look at three commonly talked about aspects of a heart-healthy diet.
Fats, oils & the truth about air fryers
It’s impossible to talk about heart health without exploring the subject of fats and oils. Fried foods were vilified for a long time, until the air fryer came along. I’ll talk about the air fryer in just a minute. But, first, let’s talk about fats and oils.
It’s common knowledge that frequent consumption of fried foods works against the heart. But not all fat/oil is bad, and you certainly don’t need to be on a fat-free diet. In fact, a sprinkle of a good oil in a salad bowl of fresh leaves improves the absorption of the fat-soluble vitamins and certain phytonutrients. Fat is not all bad, provided you keep in mind the quantity and quality.
The use of an air fryer gives you the colour and texture of a traditionally fried food, without using much fat. The other good thing is that the air fryer produces a comparatively smaller amount of acrylamide, which is a harmful compound that’s formed when cooked at high temperatures (as with traditional frying or barbecuing).
These are two clear advantages in favour of the air fryer. But it’s not as good as it sounds. Air frying can still produce other harmful compounds. When cooking meats (including fish) in the air fryer, a substance called ‘cholesterol oxidation products’ is formed. This compound has been linked to hardening of the arteries and to some other chronic diseases. There are also reports of depressed Omega-3 fat activity when cooking this way. Fortunately, there are ways to counter the production of this chemical. Adding herbs (parsley, chives) during the preparation is one such technique.
The belief that an air fryer can make your food preparation healthy is prevalent. But this depends entirely on what you’re cooking in the air fryer. For instance, if you were to cook potatoes in an air fryer, sans any greens, this preparation would hardly be good for the heart despite being cooked in the air fryer with little oil. Eating a balanced diet is key. It is also good to know that besides air frying, there are other great methods of cooking, like steaming, stewing and stir frying or sautéing.
Don’t count the calories
A large majority of people diagnosed with heart disease are either overweight or obese and are advised to lose weight. There is often a temptation to lose weight quickly and there is a tendency to be lured by advertisements that guarantee sizeable weight loss in a short period of time. Be wary of weight loss plans that drastically cut calories and also exclude essential nutrients, which are critical for health and well-being. Losing muscle mass and compromising immunity while losing weight is not desirable. Any diet that limits proteins and vegetables is not recommended.
I have already written extensively about proteins, so here I will talk about the importance of vegetables in preventing heart disease. It is now known that inflammation is at the core of cardiovascular disease. Vegetables are a storehouse of nutrients and the leafy variety is one of the most nutrient-dense foods to exist. Not only are the leafy veggies packed with various kinds of antioxidants, but they also have anti-inflammatory properties. Eating plenty of vegetables and fruits helps quell the oxidative reactions and any ongoing inflammation in the body. Aim to eat a diverse selection of vegetables rather than just a few kinds. Make sure not to overcook the veggies; this not only preserves the nutrients, but also the textures and colours of the food.
Artificial sweeteners can’t be consumed ad lib
Yet another misconception is that replacing sugar with artificial sweeteners is all you need to do, and you can consume as much of these sweeteners as you like. In this mistaken notion, one could end up consuming beverages and desserts that are loaded with these sweeteners.
When these sweeteners were given the FDA approval, healthcare practitioners started prescribing them intrepidly. But the science of health and wellness is ever-evolving. Recent studies published in 2022 have shown that these artificial sweeteners (acesulfame, sucralose, aspartame) and other chemical prepared non-nutritive sweeteners can increase the risk of stroke and heart disease. Consuming large quantities of these chemical sweeteners in beverages, mithai and chocolate is not a good idea. As a rule of the thumb, my advice has always been to use artificial sweeteners sparingly. Naturally sweet fruits in the season can help to satisfy the sweet craving, and once in a while, one can indulge in jaggery powder or table sugar.
All in all, the heart desires a diet that has plenty of vegetables, fruits, fibre from millets and coarse cereals, pulses, nuts and seeds. Its dislike for too much salt, sugar and artificial sweeteners is becoming increasingly evident.