A nutritionist has shared straightforward dietary tweaks to shield us from one of the world’s deadliest diseases. Cardiovascular disease encompasses a variety of conditions that affect the heart or blood vessels, often associated with fatty deposits in arteries and a heightened risk of blood clots.
Factors like smoking, obesity, genetics, and lack of exercise can all elevate the risk of heart disease, but diet plays a crucial role too, with certain foods impacting cholesterol and blood pressure levels, and influencing the likelihood of developing heart issues. With this in mind, personal trainer and nutritionist Luke Hanna took to TikTok to offer advice on diet adjustments for reducing the risk of this lethal disease.
He stated: “The number one cause of death worldwide and how to protect yourself. Did you know that cardiovascular disease is responsible for around one third of deaths globally? In 2021 over 20 million people lost their lives to it. But here’s the good news, you can lower your risk with a few simple changes to your diet.”
Luke’s primary tip was to alter the types of fats consumed: “Swap out saturated fats for heart-healthy mono and polyunsaturated fats.” Saturated fats, typically found in butter, lard, ghee, fatty meats, and cheese, are on the dietary hit list for health experts.
But there’s a straight swap with healthier fats that you can make, such as those found in oily fish, nuts, olive oil, and avocados. He continued: “Try eating oily fish two to three times per week. If you’re plant-based, you can use an algae-based supplement. Include more things like nuts and avocados.
“Opt for olive oil over tropical oils like coconut or animal fats, like butter and large. Similarly, when it comes to proteins, choose the leaner options. Predominantly focus on poultry or plant-based proteins over fatty, red or processed meats.”
These switches are backed by the British Heart Foundation (BHF), which highlights: “Eating a diet high in saturated fat is associated with raised levels of non-HDL (bad) cholesterol. This is linked to an increased risk of heart and circulatory disease.”
The specialist also recommended a move away from refined grains toward heartier whole grains in your meal planning. Whole grains preserve all parts of the grain, including the fibre-rich bran, nourishing germ, and endosperm, which translates into additional nutritional benefits.
Go-to choices here include brown rice and pasta, oatmeal, and whole-wheat flour. These contrast significantly with their refined counterparts like white rice, white flour, and mass-produced white bread, which strip away beneficial bran and germ, substantially reducing the nutritional value. Luke advised: “Next when it comes to carbohydrates choose whole grain over refined.”
The American Heart Association (AHA) also champions the consumption of more whole grains, stating: “Whole grains lower your risk for heart disease and stroke, support healthy digestion and reduce risk for diabetes.” Luke’s final piece of advice was to reduce intake of foods high in sugar and salt.
He added: “And while you’re at it, try to minimise your intake of sugar-sweetened beverages and high-salt processed food like ready meals. Start small, stay consistent and your heart will thank you for it.”
The NHS recommends a “healthy, balanced diet” for maintaining a healthy heart. According to the health body, a balanced diet includes:
- Low levels of saturated fat – try to include healthier sources of fat, such as oily fish, nuts and seeds, and olive oil, and avoid unhealthy fats such as fatty cuts of meat, lard, cream, cakes and biscuits
- Low levels of salt – aim for less than six grams (0.2oz or one teaspoon) a day
- Low levels of sugar
- Plenty of fibre and wholegrain foods
- Plenty of fruit and vegetables – eat at least five portions of fruit and vegetables a day.
To lower your risk of cardiovascular disease the NHS also advises you stop smoking, exercise regularly, maintain a healthy weight, cut back on alcohol, and take any cholesterol-lowering medication prescribed by your GP.