A healthy diet and lifestyle are the best ways to prevent heart diseases. Everyone should know the healthy dietary tips for angina so that they can have good health.
Angina Pectoris is a condition when people feel pain or tightness around the heart area, it occurs due to the restricted supply of blood to the heart.
Angina patients may feel – chest pain, pain in the arm, shoulder, back and neck, nausea, fatigues, shortness of breath, etc..
To prevent or to control angina symptoms, you need to take care of diet and lifestyle. Because, Obesity, physical inactivity, high cholesterol level, stress, diabetes, high Blood Pressure, etc increase the risk of Angina. All the mentioned diseases or metabolic problem mainly occurs due to unhealthy lifestyle, diet, and genetic predisposition.
Be Smart About Fats – Avoid unhealthy fats like trans and saturated fats found in commercially baked and fried foods, dalda, milk fat, and butter. Use of cooking oil should be restricted 3-4 tablespoons per day per person. Avoid frying and reheating of oils, includes healthy omega 3 fat sources like fatty fishes, walnuts, flaxseeds, chia seeds in a small amount.
Watch out For Your Salt/ Sodium Intake – Controlling blood pressure is very important to prevent angina. The WHO recommends no more than a teaspoon of salt per day for adults. The high amount of sodium is present in processed and packaged foods. Also, avoid usage of low sodium salts in the market as they are high in potassium which can be harmful.
Go Low On Refined Foods and Up the Fiber – Instead of sugary drinks, bread, biscuits, and other processed and packaged foods, opt for whole-grain foods like wheat flour, broken wheat, unpolished rice, Jwar, Bajra. You should also add colorful vegetables and fruits because it contains a high content of fiber and antioxidant
Quit Smoking and limit alcohol – Do not smoke or use tobacco. If you choose to drink alcohol, do so in moderation which is no more than two drinks per day for men and no more than for women and individual more than 65 years. 1 drink equals – 300 ml beer or 120 ml wine or 30 ml whiskey/gin/vodka/rum
Read Food Label –Look for the amount of sodium, added sugars, saturated fats, trans fats before choosing the products for consumption. Go for products which have high fiber, protein, and fats.
Stay in the target zone – Work to continually keep the blood glucose, blood pressure, and cholesterol levels in the target range.
Maintain Healthy Weight and exercise regularly – Maintain a healthy weight. Even 5% of weight loss helps to reduce the risk of heart diseases. Maintain your waistline <35 inches if you are a man and <32 inches if you are a woman. Exercise regularly for at least 30 minutes, 5 days a week after taking your doctor’s consent for the appropriate exercise. Only exercise if you feel well. If at any time you feel pain or are unwell, stop or do not exercise that day.
Avoid Cholesterol rich foods like – butter, whole milk, red meat, groundnut oil, etc.
Be vegetarian, avoid non-vegetarian especially red meat.
Increase the intake of foods which contain polyunsaturated fatty acid like – Olive oil, sesame oil, mustard oil, flaxseed. But take all the mentioned items in a limited quantity because all oils contain fat.
Increase fiber intake – Whole Grain, Green, and leafy vegetable, potatoes, fresh fruits, dry fruits, etc.
Limit sugar intake.
Increase water intake.
Avoid taking deserts, cookies, cakes, and pastries as it contains a high amount of sugar.
Limit the intake of packed and fried foods.
Increase the intake of green and leafy vegetables.
Increase the intake of Vitamin C which increases the elasticity of arteries.
According to the study, Plan based Foods item is best suitable for angina or heart patients. So always try to increase the intake of plant-based foods rather than non-vegetarian, fried and packed foods.
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