The heart is like an engine that runs every organ of the body, and food is the fuel with which it functions properly. A healthy heart requires eating a correct diet, in the proper portion, and at the correct time. It is no secret that food choices are the major contributors to preventing and managing cardiovascular diseases. As per the belief of Ayurveda, a healthy way of living is the only key to unlocking the treasure of a healthy heart.
There is a direct relationship between coronary heart disease and diet. Choosing healthy food options over the ones with high-fat content or processed items will always save the individual from dreadful heart diseases in the long run. Thus, understanding diet and its effect on our cardiovascular health is the foremost thing in directing primary and secondary prevention of heart diseases.
**Primary prevention: **
This includes measures by an individual to prevent the onset of disease.
**Secondary prevention: **
Secondary prevention aims to reduce the effect of disease with early diagnosis. This saves the individual from life-threatening or permanent damage to the heart.
Symptoms of Heart Disease
Heart diseases such as Coronary Artery Disease (CAD), Heart Valve Disease, Heart Arrhythmias, and Cardiomyopathy (Heart Muscle Disease) can cause serious harm to our heart leading to stroke or permanent failure. Therefore, it is said to be crucial to address all the warning signs and symptoms of heart disease at its earliest with an expert’s consultation.
Now, let’s dig into some of the common symptoms of heart conditions:
Chest pain/ Chest tightness
Shortness of breath
Uneven Heartbeat (Palpitations)
Swelling in the arms, legs, or feet
Poor blood supply to other organs
Coughing or wheezing
Fatigue
Understanding Heart Healthy diet
A heart-healthy diet is all about choosing foods that are good for your heart and overall well-being. This means focusing on a balanced diet rich in fresh fruits and vegetables, whole grains, and healthy fats. It is because :
Fruits and Vegetables are packed with vitamins, minerals, and fiber that help keep your heart in top shape.
Whole grains like Oats, Brown rice, Millet, and Quinoa provide the energy and nutrients that our body demands while helping to control cholesterol and blood glucose levels.
It is also important to choose healthy fats over unhealthy fats. This means using olive oil, avocados, nuts, and seeds instead of butter or other saturated and trans fats. Replacing unhealthy fats in the diet lowers the level of bad cholesterol and improves blood sugar levels.
In short, a heart-healthy diet is about making smart food choices that support your heart’s health. By filling your plate with a variety of nutritious foods and being mindful of heart disease food triggers, you can keep your heart strong. It's all about finding a balance and enjoying a variety of foods that are good for you. That’s where Ayurveda comes to the rescue. The experts of Dr. Sharda Ayurveda provide a complete guideline on diet and lifestyle by keeping all the Ayurvedic principles in mind.
Heart-healthy herbs in Ayurveda
Herbs are plants with medicinal properties that provide our body with mind-blowing benefits. Improving and maintaining heart health is one of them. In Ayurveda, they hold an important position as these herbal methods have been followed by Indians since ancient times. The top 5 herbs that are recognized as the best heart-health herbs in Ayurveda are:
Arjuna
Scientifically known as Terminalia Arjuna, it has cardio-protective properties. Arjuna is highly characterized for strengthening heart muscles, improving blood circulation, and promoting overall heart health.
Garlic
Garlic is a great spice found in every Indian kitchen. Along with its culinary uses, garlic benefits the human body by lowering bad cholesterol and blood pressure. Hence, decreasing the possibility of cardiovascular diseases.
Ashwagandha
Ashwagandha has been safely used for thousands of years to promote good health and treat numerous heart diseases. A strong herb in Ayurveda, ashwagandha is responsible for reducing cortisol levels, stress, and its symptoms like high blood pressure and heart rate.
Triphala
This panacea herb is a mixture of three fruits called Amalaki, Bibhitaki, and Haritaki. The combination can be found in the market as churna or tablets and works to detoxify, improve digestion, and promote gut health. In Ayurveda, a good digestive system is related to good heart health.
Tulsi
Often known as Holy Basil, this Ayurvedic herb is known to battle stress and stress-related problems. With antioxidant properties, basil also tends to reduce blood pressure and cholesterol levels. Stress also increases heart disease as individuals cope with stress in the wrong ways such as overeating and smoking. This can provide an inverse harm to heart health.
Remedies for heart disease
Ayurveda is an ancient science that presents a holistic approach to keeping the heart healthy. Understanding heart health based on Ayurvedic principles and integrating it into our lives can pave the way for disease-free life. Now, let’s see how Ayurveda can nourish our hearts and promote health with some effective home remedies. Make sure to implement these remedies only under the guidance of an expert healthcare provider.
**Herbal Remedies **
Garlic
Garlic is well-known for its heart disease-battling properties. It can help lower cholesterol and blood pressure.
Consumption: You can have raw or add cooked garlic to your meals.
**Turmeric **
Curcumin, a compound in turmeric that is said to give turmeric its golden color, may help reduce inflammation that leads to heart disease. It may also reduce total cholesterol and bad cholesterol while elevating good cholesterol in the body.
Consumption: You can incorporate turmeric into your cooking or drink it as golden milk for its natural benefits.
Tulsi (Holy basil)
This most popular Ayurvedic herb is found in the majority of Indian houses. It mainly battles with stress or stress-related illnesses. When managing stress, cholesterol and blood pressure also remain balanced.
Consumption: Consume freshly washed raw Tulsi in the morning and evening before sunset.
Monitor Health Regularly
Well, it might not sound much but after you enter your late 20s, it becomes crucial for everyone to keep a regular check on their health. Work with your health expert and monitor Blood pressure levels, Glucose levels, and Cholesterol levels on time. These important factors are directly linked to heart health.
Maintain Weight
As we get older, our body becomes more prone to diseases. So, it is always advised to maintain your health at a young age.
Weight is one of the factors that can affect heart health indirectly. It is because, weight gain is linked with the 3 main factors affecting the health of the heart i.e. B.P., Cholesterol, and risk of diabetes . To know if you are overweight or underweight, there is a tool known as BMI. By calculating BMI, one gets to know more about their weight and its effects on their health.
Exercise more Frequently
Being physically active is a major step towards good heart health. It is one of the most effective tools that strengthen heart muscles and keep weight in control. In Ayurveda, exercise and yoga are not just physical moments of the body, they are holistic practices that aim at treating the internal as well as external body. Different yogas are assigned to treat the Vata, Pitta, and Kapha doshas in the body, maintaining cardiovascular health. Poses like a cobra pose (Bhujangasana) and breathing exercises (Anulom Vilom Pranayama) along with walking, and jogging can be practiced for treating heart problems. This will regulate the blood flow in the body and control blood pressure reducing the risk of cardiovascular diseases.
Avoid Stress
Stress is a major component in causing heart disease. It is important to manage the stress to manage the doshas in the body. Chronic stress can result in high blood pressure and affects cardiovascular health. Some of the stress management techniques like meditation, regular sleep patterns, and a calm and positive attitude can provide various health benefits.
**Quit Smoking **
Each cigarette usually contains 4000+ harmful chemicals, including nicotine. This triggers the body and a hormone called adrenaline is released, which can narrow the blood vessels. In short, smoking damages the blood vessels and reduces the flow of oxygen in the blood. This, in turn, forces the heart to beat faster. Thus, putting excess pressure on it. This might be the worst habit for those who are already having coronary artery disease treatment.
Diet modification for heart disease
Poor heart can lead to heart failure. This can only be prevented at an early stage with some healthy diet adoption and lifestyle changes (suggested above). A heart disease food diet needs to be full of nutrition and minerals. Here’s a complete guideline on what to eat and what to avoid for heart patients:
What to Eat
The list of food items that are super beneficial for heart patients include
Fruits:
Pomegranate
Papaya
Apple
Cherry
Avocado
Blackberry
Orange
Banana
Peach
Kiwi
**Vegetables: **
Broccoli
Sweet potatoes
Spinach
Onion
Garlic
Ginger
Beans
Pumpkin
Peas
Carrots
Cauliflower
Cabbage
**Spices: **
Turmeric
Fenugreek
Cardamom
Cumin
Coriander
Cinnamon
What Not to Eat
The list of food items that can probably trigger the heart and health and should be avoided by heart patients include:
Salt
Alcohol
Sugary drinks
Cereals
Full-fat dairy products
Fried food
Bakery products
Conclusion
With healthy eating, herbal remedies, and nurturing the practices suggested as per the principles of Ayurveda, one can open the door to a heart-healthy lifestyle. While exploring the richness of Ayurveda, let it become the compass to guide you on the path of a strong- resilient heart and overall well-being.