You need to be mindful and watchful of what you are eating, especially when following a vegetarian or vegan diet, and supplement with vitamins and minerals that your diet might be lacking. (Image: Shutterstock)
Studies show that a diet rich in fibre, whole grains, beans and legumes and low in processed foods, sugars, refined grains and salt may prevent cardiovascular events
Mindful eating, rooted in awareness and attention to food consumption, has a profound link to heart-healthy nutrition. This practice encourages us to savour each bite, make healthier food choices, and better recognize satiety cues. By fostering a mindful approach to meals, individuals can reduce overeating, make heart-conscious dietary decisions, and ultimately support cardiovascular health, promoting well-being from within.
Prakriti Poddar, Wellness expert and Global Head, Roundglass Living app, says, “The food we eat and how we eat it is deeply linked to our wellbeing. The nourishment provided by food fuels our mental, emotional and physical health, including heart health. The heart is the first organ to form in the human body and it beats more than 2.5 billion times during an average lifetime. To ensure it keeps ticking right, leading a healthy lifestyle that includes plenty of movement and a diet rich in heart-healthy foods is essential.”
Studies show that a diet rich in fibre, whole grains, beans and legumes and low in processed foods, sugars, refined grains and salt may prevent cardiovascular events. To get adequate fibre, which is essential for reducing cholesterol, include plenty of fruits, vegetables, beans, legumes and whole grains in your meals. These foods also fight inflammation and, hence, further reduce your risk of getting heart disease.
“Mindful eating is a practice that involves paying full attention to the sensory experience of eating, such as the taste, texture, and smell of food, as well as being aware of your thoughts and feelings around eating,” Dt. Esha Wadhwa, Senior Dietician, BLK-Max Super Speciality Hospital.
When it comes to fats, choose heart-healthy Omega-3 fats from fish, and plant sources such as walnuts, flax seeds, canola or soybean oil, and tofu. These good fats bring down the level of triglycerides, reduce the risk of developing arrhythmia (irregular heartbeat), slow the rate of plaque build-up in the arteries and lower your blood pressure.
“Try to include more plant-based protein in your diet from sources such as nuts, seeds and lentils. Opt for healthier cooking oils such as olive and soybean that remain liquid at room temperature,” adds Poddar.
Wadhwa shares good practices that can be closely connected to heart-healthy nutrition in several ways:
- Portion Control
Mindful eating encourages you to listen to your body’s hunger and fullness cues, helping you avoid overeating. This can contribute to maintaining a healthy weight, which is essential for heart health. - Food Choices
Being mindful of what you eat can lead to healthier food choices. People who practice mindful eating often choose nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins, which are key components of a heart-healthy diet. - Reduced Stress
Mindful eating can help reduce stress and emotional eating, which are associated with poor dietary choices. Lowering stress levels can have a positive impact on heart health. - Slow Eating
Mindful eating promotes eating slowly and savoring each bite. This allows your body to register fullness more accurately, preventing overconsumption. - Better Digestion
Eating mindfully can improve digestion by ensuring that you chew your food thoroughly and give your digestive system time to process each meal effectively. - Awareness of Salt and Sugar
It can help you become more aware of hidden sources of sodium and added sugars in your diet, both of which can negatively affect heart health if consumed in excess.
“Incorporating mindful eating practices into your daily life can complement a heart-healthy diet and contribute to overall cardiovascular wellness. It encourages a more conscious and balanced approach to eating, which can have long-term benefits for your heart and overall well-being,” opines Wadhwa.
In addition to eating healthy, pursuing healthy habits such as eating meals on time, being more mindful while eating and cooking, and sourcing local and seasonal produce can go a long way in ensuring your and your community’s health and wellbeing. “Living with purpose and fostering social connections also lead to longer life spans and healthier hearts,” signs off Poddar.
