Should You Switch To A Vegetarian Diet For Heart Health – Onlymyhealth
Heart health is one of the most talked-about matters in recent times. According to the World Health Organization (WHO), Cardiovascular Diseases (CVDs) are the leading cause of death worldwide, with an estimated 1.79 crore people having died from them in 2019, of which 85% were due to heart attack and stroke. From ageing and family history of heart disease to lifestyle habits like smoking, unhealthy diets, and physical inactivity, all contribute to an increased risk of CVD. While certain risk factors are not in your control, there are ways to cut down on your risk and the possibility of developing heart problems. This includes proper dietary choices.
Diet And Heart Health
According to Dr Priyam Mukherjee, Consultant Cardiologist, Fortis Hospital, Anandapur, the most common threats to a healthy heart are high levels of blood pressure and cholesterol. These are directly or indirectly linked to the kinds of foods we consume.
To safeguard our heart health, a refinement of our diet is very important, he says, adding that it can benefit us in various ways, including:
- Maintenance of a healthy weight
- Reducing Low-Density Lipoprotein (LDL), or bad cholesterol, and other lipids that are harmful for heart health
- Proliferation of High-Density Lipoprotein (HDL) or good cholesterol
- Blood pressure management
Dr Mukherjee says that some foods are an absolute menace to heart health. These include:
Saturated fats and cholesterol are found in dairy products like excessive cheese and butter, heavy cream, red meat, and processed foods like cakes, pastries, and cookies.
Trans fats are found in tropical oils, which are used for deep frying.
- Sugary foods and beverages
- Junk and fast food
- Food containing high levels of sodium (salt)
- Alcohol
Is A Vegetarian Diet More Beneficial For The Heart?
A study published in the International Journal of Environmental Research and Public Health suggests that a plant-based diet may be just as effective as medications for heart health.
Researchers reviewed recent studies and found that people who mostly follow a plant-based diet have better heart health outcomes.
This is attributed to various factors. As is known, plant-based eaters typically consume a higher amount of fruits, vegetables, whole grains, nuts, seeds, beans, and legumes. These foods are packed with anti-inflammatory fibre and antioxidants.
On the contrary, animal-based foods or non-vegetarian foods often contain saturated fats, which can contribute to inflammation.
However, research on the effects of a vegetarian or plant-based diet on heart health is mixed.
Dr Mukherjee says, “This topic is open for debate.”
“I do not recommend a vegan or vegetarian diet to my patients. Instead, we should emphasise the importance of a balanced diet for heart health,” he adds.
Also Read: What Does It Mean To Have A Healthy Heart Rate? Expert Answers
According to him, a balanced diet is one that includes high fibre, less fat, less oil, and more fruits and vegetables. Some of the benefits include:
- High fibre from fruits, vegetables, and grains, which can help manage cholesterol levels.
- Wholegrain cereals, which have fewer calories.
- Avoid processed carbohydrate foods like noodles.
- Antioxidants from fruits and vegetables.
Dr Mukherjee shares that a non-vegetarian diet can also be designed to support heart health. This can be achieved by incorporating more fruits, vegetables, and grains into the meal. Moreover, one can opt for healthier non-vegetarian food options, such as lean meats, such as skinless chicken, with fats removed, and fish that are rich in omega-3 fatty acids. Additionally, it can be advantageous to avoid frying foods to prevent the intake of trans fat.
