WORLD HEART DAY
Every year on 29th sept world heart day is celebrated to spread an awareness and reduce the risk of cardiovascular diseases and related comorbid lifestyle conditions.
There are millions of cases of death every year due to heart attacks. Also, a rising number of pre-diabetics have been seen over a time. This makes it more important to raise awareness about the prevention and treatment of cardiovascular disease.
The reason for increase in the figures is due to our lifestyle, smoking, obesity, inactivity and wrong eating habits [Diet].
The theme for this year’s world heart day is “MY HEART, YOUR HEART’’, which represents a promise to yourself, the people you care about and the individual’s around the world to take steps in reducing risk to CVD.
Heart gives us the feeling of being alive, so LOVE YOUR HEART and take a pledge with @8waystobefit for the love of yourself and your loved ones.
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Frequently asked questions
What are the most important dietary changes for heart health?
Replace refined carbohydrates and trans fats with whole grains, legumes, nuts, and seeds. Increase omega-3 intake (walnuts, flaxseeds, fatty fish). Use olive oil or mustard oil for cooking. Eat at least 5 servings of vegetables and fruits daily. Reduce sodium (salt) to below 5 g per day, processed foods, and alcohol.
Are Indians at higher risk for heart disease than other populations?
Yes - South Asians develop cardiovascular disease 10 years earlier and at lower BMI than Western populations due to genetic predisposition to visceral fat, insulin resistance, and dyslipidaemia (particularly high triglycerides and low HDL). This means Indian-specific cardiovascular risk assessments and earlier preventive action are appropriate.
How does diet affect cholesterol levels?
Saturated fats (full-fat dairy, coconut oil in excess, processed meat) raise LDL cholesterol. Trans fats (vanaspati, margarine) raise LDL and lower HDL. Soluble fibre (oats, legumes, psyllium/isabgol) reduces LDL by binding bile acids. Omega-3s (walnuts, flaxseeds, fatty fish) lower triglycerides. Dietary changes can reduce LDL by 15-25% without medication.
Is ghee bad for heart health?
The evidence is nuanced. Small amounts of ghee (1-2 teaspoons/day) as part of a balanced diet do not significantly raise cardiovascular risk in healthy individuals. Ghee raises both LDL and HDL. It is excessive consumption combined with a high-refined-carb diet that creates cardiovascular risk. Replacing vanaspati with small amounts of ghee is an improvement.
What role does stress play in heart disease risk?
Chronic psychological stress is an independent cardiovascular risk factor. It raises cortisol, increases blood pressure and heart rate, promotes inflammation, and drives unhealthy coping behaviours (overeating, smoking, alcohol). The evidence for yoga, meditation, and structured relaxation specifically reducing cardiovascular events is strong and growing.
References
- Healthy diet - fact sheet (World Health Organization)
- The Nutrition Source (Harvard T.H. Chan School of Public Health)
- Dietary Guidelines for Indians (ICMR - National Institute of Nutrition)
- Food & Health Tips (Academy of Nutrition and Dietetics)
MSc Clinical Nutritionist · Diabetes Educator · Certified Nutrigenomics Specialist
Dt. Trishala Goswami is a clinical nutritionist and certified diabetes educator who designs personalized, science-backed nutrition programs for clients across India and abroad. She specializes in diabetes, PCOS, gut health, and nutrigenomics.
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