You can Improve Your Heart Health by

Simply Rebalancing Your Diet

Cardiac health

Cardiovascular diseases (CVDs), also known as heart diseases, are the leading cause of death globally, taking an estimated 17.9 million lives each year. It covers a range of issues like coronary heart disease, strokes, and other serious problems with the heart and blood vessels (3).

But here's some good news: keeping your heart healthy might be easier than you think. According to the latest research and health guidelines, changing your diet and lifestyle, is the cornerstone therapy for preventing and treating heart disease (2). The two beneficial nutrients – protein and fiber – could be your heart's best friends. Let's explore how these nutritional powerhouses can boost your heart health and help you live a vibrant, longer life.

Role of Protein in Cardiac Health

Protein, especially plant-based protein, is a key player in managing weight, lowering blood lipids (fats), improving insulin resistance, and enhancing overall heart health (5). Here's how protein works its magic:

Lower Glycemic Index: The glycemic index (GI) is a way to measure how quickly foods raise your blood sugar levels.

Protein, having a lower glycemic index than carbohydrate, produces smaller spikes in blood glucose and insulin. This is crucial because high blood glucose levels gradually lead to increased blood pressure, cholesterol, and inflammation— all of which contribute to the development of cardiac disorders (3,6).

Improved Insulin sensitivity: Studies have shown that consuming adequate protein can improve how your body handles blood sugar. Proteins stimulate insulin release, which helps your body better use glucose, reducing the risk of insulin resistance and diabetes. (7).
Heart-healthy Amino acids: Amino acids- the building blocks of protein have been shown to lower BP. Few amino acids like arginine, tryptophan and tyrosine support smooth blood flow and thus lower blood pressure through various mechanisms (4).

How Much Protein Do You Need?

A protein-rich diet typically includes 30-40% of your total energy intake from protein. The recommended daily allowance (RDA) suggests 0.8 grams of protein per kilogram of body weight for the average adult.

Why choose Plant proteins for heart health?

Higher intake of plant protein has proved to be beneficial for cardiac health. Plant protein lower blood pressure, lower cholesterol levels and improve insulin sensitivity (8).

Plant protein sources: Legumes, beans, pulses, soy & soy products, nuts and oilseeds.

Role of Fiber for Cardiac Health

Several clinical studies have shown that patients at risk of CVDs can benefit from dietary fiber intake. Fiber benefits cardiac health in various ways as mentioned below:

Lowers Cholesterol: Adequate fiber intake is found to decrease the Total cholesterol and bad cholesterol. Fiber, especially the viscous, gel-forming type, can lower total and LDL (bad) cholesterol. It does this by preventing the absorption of dietary cholesterol and promoting the excretion of bile acids, which are made from cholesterol. Dietary fiber is fermented in the gut leading to the formation of short chain fatty acids which further reduce plasma cholesterol (9).
Anti-inflammatory Action: Chronic low-grade inflammation is a key factor in development of plaques which consequently lead to heart attack and haemorrhages. Fiber reduces inflammation in the body by promoting a healthy gut flora and environment and inhibiting various inflammatory pathways in the body (9).
Regulates Blood Pressure: Hypertension, which is elevated blood pressure, is the biggest contributor of heart disease. Dietary fiber is shown to reduce body weight which is a risk factor for high blood pressure (10). The metabolites produced by fiber fermentation, such as short-chain fatty acids, play a role in regulating blood pressure and reducing cardiovascular risk (11).

What’s the recommended fiber intake?

The recommended daily intake of fiber is 25-40 grams, which you can get from whole grains, fruits, vegetables, legumes, and nuts.

Role of SALT & SODIUM in Hypertension.

Consuming too much sodium (more than 5 grams per day according to the WHO) can significantly raise blood pressure and increase the risk of hypertension and related heart problems. High salt intake can cause the body to retain water, leading to increased blood flow in the arteries. This excessive salt can also cause inflammation and damage to small blood vessels, as well as changes in their structure and function, even in people who don't have high blood pressure. As per latest ICMR guidelines, the recommended amount of sodium is 2g of sodium, which calculates to 5g of salt. Currently the per capita consumption of salt is about 10grams/day. (12).

Conclusion

Incorporating more protein and fiber into your diet can be a simple yet powerful way to improve your heart health. By choosing plant-based proteins and high-fiber foods, combined with lifestyle changes, you can lower your risk of heart disease, improve your metabolic health, and enjoy a longer, healthier life. So, next time you plan your meals, think about the heart-boosting benefits of these two essential nutrients. Your heart will thank you!

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