Did you know that heart disease is one of the major causes of death in the United States? In fact, not just the US but a larger population in Singapore die due to heart ailments as well.
As per the data shared by the Singapore Heart Foundation, about 19 people die every day in Singapore due to cardiovascular disease. Heart ailments accounted for 31.7 per cent of deaths in Singapore in 2020, which means at least one in three deaths was due to heart disease or stroke.
No matter your age and your family’s medical history, a heart ailment can attack anyone at any point in time. There’s a reason it’s called the silent killer.
It’s your heart after all! It pumps blood and oxygen 24×7 to keep you alive and thriving. It races to show excitement when you win and pounds like a heavy goods’ train passing when it’s nervous. Your heart may get broken on several occasions in life but it does not stop doing what it’s supposed to do.
That’s exactly why taking care of your heart should be your priority. One way to look out for this vital organ is by following a heart-healthy diet and by eating the right foods and exercising daily.
Along similar lines, the American Heart Association (AHA) just updated its list of dietary guidelines for the first time in 15 years. That means, there’s a whole lot of new things that you need to know about.
In order to keep you updated, here’s the new list of dietary guidelines you should follow for a healthy heart.
New List Of Dietary Guidelines Shared By AHA
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1. Maintain healthy body weight
Those who are obese or overweight should work towards losing excess weight by making small dietary changes.
However, it’s important to work with your doctor to determine what healthy body weight is and not just focus on being “skinny.” As Dr Elizabeth Klodas, cardiologist in Edina, Minnesota explains, “BMI should be used as a reference and not the end-all, be-all.”
2. Increase the intake of fruits and vegetables
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Dr Koldas says that including whole unprocessed fruits and vegetables that are high in fibre and plant sterols are important for gut health and also in cholesterol management.
3. Opt for whole-grain foods and products
Dietician Kristen Gradney, and President of Capital Area American Heart Association in Baton Rouge suggests that this part may require some additional clarification as to what exactly is a whole-grain food.
It is important to choose foods that are as much close to the original form for maximum health benefits.
4. Choose healthy sources of protein
The new guidelines suggest using plant protein sources over processed meats. AHA further recommends adding fish and seafood to your diet regularly. Also, add low-fat and fat-free dairy products and poultry items occasionally.
Dr Klodas says that the key point here is not how much protein to add to your diet, but where it is coming from.
5. Restrict alcohol intake
The new research says that alcohol consumption can have a negative impact on your cardiovascular health. It says you should limit alcohol intake to two drinks a day for men and it should be one drink a day for women.
The new guidelines recommend not picking it up at all if you’re someone who already doesn’t drink.
6. Go for foods with little or no salt
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It’s very important to limit the consumption of salt because sodium is a huge problem. No doubt, it is difficult to eat foods without salt, unless you cook from scratch.
Dr Koldas suggests keeping salt intake to under 2,300 mg per day if you have high blood pressure. In order to achieve this, you should focus on food that is naturally low in sodium, like vegetables and fruits.
7. Use liquid plant oils
The new guidelines suggest using plant oils, like olive oil, rather than tropical oils and partially hydrogenated fats. Note that food that contains hydrogenated oils and tropical oil often comes from processed and packaged food.
8. Opt for minimally processed foods
Instead of reaching for ultra-processed foods, the AHA suggests going for minimally processed foods, something that is a bit more fresh.
For instance, foods like low-fat cookies are processed carbohydrates, which can increase your cholesterol levels. Therefore, you should be avoiding them.
9. Reduce beverages and foods with extra sugar
Dietician Gradney suggests it’s beneficial to reduce the intake of items like soda and cookies as they are loaded with added sugars.
Instead, replace these with something more natural like fruit juice. Dr Koldas says the idea is to start small and slowly move towards your goal.
Gradney suggests that the biggest step which AHA took in these updated guidelines is that they have understood that many Americans dine out or have any other alternative source of food rather than making it at home.
Therefore, it’s important that even when you are eating away from home, try to follow these heart-healthy guidelines.
Here are some special considerations:
- Older people: When you age, you should be careful to choose foods that are rich in nutrients to meet your nutritional needs without adding excess calories.
- Children: Kids over the age of two years can follow the AHA diet safely. This will help them to maintain normal growth while reducing the chances of heart disease in the future.
- People suffering from kidney disease: If you have any kind of kidney ailment, you may need to limit some nutrients like protein and sodium.
Experts’ View On AHA’s List Of Dietary Guidelines
AHA has taken a new approach to encourage people to make heart-healthy decisions. The report emphasises dietary patterns and not just specific foods or nutrients.
Professor Alice H. Lichtenstein, D.S., who led the writing committee said, “The focus is not just on what people shouldn’t be eating. Instead, it stresses what they should be eating. This will help them to customise it as per their personal preferences and style.
Other health experts are excited about the new changes and have applauded the efforts made by AHA. Dietician Gradney, said, “It’s really easy for people to understand.”
Experts have appreciated AHA for simplifying the guidance and resurfacing them to the general public after a long period.
Cardiologist Elizabeth Klodas says “Nutrition and diet have the biggest impact on heart health. In fact, of the seven major health modifiers that contribute to heart health, five are related to diet. Therefore, changing your nutrition can have a huge impact on your risk for cardiovascular disease.
The experts have appreciated the guidelines as it leaves room to individualise, whether it’s access to food, dining preferences or calorie needs.
These guidelines help to give an overarching recommendation that the majority of the people will be able to understand and follow at the same time.
Other than taking care of your diet, it is also important to follow an overall healthy lifestyle, which includes daily exercise and also keeping stress away.
Source: Prevention
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