Heart health has been a top concern globally and this panic is not without reason. The World Health Organisations states that cardiovascular diseases account for 17.5 million of 38 million deaths annually from all non-communicable diseases (NCD).
It’s not genetic factors, poor lifestyle choices significantly raise the risk of NCDs as well. WHO lists unhealthy diets low on fruits and vegetable intake and high on fat and sodium among the top addressable heart disease risk factors.
It may come as no surprise that some of our top favourite foods and beverages top the list of dietary choices that push us into the high risk factor group for heart disease.
Animal fat
The US’ Office of Disease Prevention and Health Promotion recommends calories from saturated and trans-fatty acids to be no more than 10 per cent of total intake. Both may raise cholesterol and clog arteries, thereby increase the risk of heart disease. Saturated fats are found in animal products such as meat, poultry skin, high-fat dairy such as butter, stick margarine and shortening. However, unsaturated fats such as from lean meats, nuts and omega-3-rich oils such as olive oil are required for heart health.
Vegetable fats
Trans-fats are found in vegetable fats that are liquid at room temperature such as hydrogenated vegetable oils, coconut and palm oils. Though contemporary diets such as Paleo encourage the use of vegetable oils, experts advise caution and moderation. “Otherwise healthy choices such as vegetables turn into heart disease risk hazards once deep-fried or baked in oils high in trans-fats,” says Dr Ali Asad, Mayo Hospital, Lahore. “French fries, baked goodies, packed chips are all cases in point.”
Added sweeteners
Added sugar is pervasive whether it be sweetened drinks, breads or biscuits. A 15-year-long study, published in the Journal of the American Medical Association, found those who consumed 25 per cent or more of their daily calories as sugar were more than twice as likely to die from heart disease as those who got less than 10 per cent from it. On the whole, the odds of dying from heart disease rose in tandem with the added sugar in the diet regardless of age, sex, physical activity level or body mass index.
Alcohol
Alcohol has a love-hate relationship with heart health. While small portions of some such as red wine have been found to decrease risk of heart disease, as one crosses the one or two drinks mark, depending on factors such as age and gender, they can pose a risk to heart health. The American Heart Association warns drinking too much alcohol can raise blood triglycerides levels, obesity and high blood pressure, all of which have a significant cause-and-effect relationship with heart disease.
Tobacco
This one is a total no-brainer and arguably the easiest to eliminate from the list. The World Heart Federation estimates that smoking causes nearly 10 per cent of cardiovascular disease (CVD) and is the second-leading cause of CVD after high blood pressure. Tobacco use through smoking and chewing decreases the amount of oxygen blood can carry and increases the tendency for blood to clot. Blood clots forming in arteries cause heart disease that ultimately results in a stroke or sudden death.
