Nourish Magazine
MODERATE
Processed Meat, Refined Grains, Sugar-Sweetened Beverage, Added Sugar, Trans Fat, Sodium, Saturated Fat
Alcohol intake (*optional), Water, Unsweetened Tea & Coffee
Fruits, Vegetables, Whole grains Nuts, Legumes, Seafood
One another factor that we can control is what we eat. Reduction in excess calories and improvement in dietary composition could prevent many primary and secondary cardiovascular events [16] . Based on detailed evidence, a healthy dietary pattern for individual and population cardiovascular health has been defined as one that is “high in vegetables, fruits, whole grains, seafood and fatty fish, legumes and nuts; moderate in low-fat and non-fat dietary products; lower in red and processed meat, refined grains and foods and beverages containing added sugars” [17] . Long-term dietary intake assessed through case-controlled food frequency questionnaire-based studies of acute myocardial infarction in a pocket of the Indian population indicated that diets
rich in vegetables and a-linoleic acid-rich oil could contribute to a lower risk of ischemic heart disease [18] . Irrespective of the kind of diet, different healthy eating patterns- Healthy Eating Index-2015; Alternate Mediterranean Diet Score; Healthful Plant-Based Diet Index; and Alternate Healthy Eating Index - were similarly effective at lowering risk across racial and ethnic groups and other subgroups studied, and that they were statistically significantly associated with lower risk of both coronary heart disease and stroke [19] . Thus, maintaining a healthy weight, exercising, adopting a healthy diet, and quitting smoking (if in habit) followed by a healthy sleeping pattern seems to benefit cardiovascular health. Let us move a muscle and eat right, for our heart’s content!
Author: Veena J. Bettadapura, PhD, Senior Manager, Scientific Affairs, Herbalife India
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17. Pan, A., et al., Diet and Cardiovascular Disease: Advances and Challenges in Population-Based Studies. Cell Metab, 2018. 27(3): p. 489-496. 18. Rastogi, T., et al., Diet and risk of ischemic heart disease in India. The American Journal of Clinical Nutrition, 2004. 79(4): p. 582-592. 19. Shan, Z., et al., Association Between Healthy Eating Patterns and Risk of Cardiovascular Disease. JAMA Intern Med, 2020. 180(8): p. 1090-1100.
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