Heart diseases are on the rise and yet there are many things that we can do to prevent them by a mere change in our diet.

Janet Mukisa, was diagnosed with diabetes that was causing irregular heartbeats. After her diagnosis, the doctor recommended that she changes some of her lifestyle habits or she would suffer more heart diseases.

Steady your blood sugar

Blood sugar imbalances contribute to heart disease. It is therefore important that you eat whole and unrefined carbohydrates according to Jane Mukasa, a nutritionist.

“I was advised to avoid processed sugars with carbohydrates such as table sugar, soda and processed juices because they cause a spike in the blood sugar which causes heart diseases,” Mukisa recalls.

Avoid processed, junk foods which include sodas, juices, crisps, chips and diet drinks, which adversely impact sugar and fat metabolism. Liquid-sugar calories have become the most significant contributor to obesity, diabetes and heart disease.

Eat a balanced diet

A balanced diet is always recommendable for everyone and good heart health can be achieved by increasing healthy, whole foods rich in nutrients and plant molecules.

Eat different colours for different fruits and vegetables every day. You can make vegetable juices and smoothies to increase your intake of fruit and vegetables.

Increase omega-3 fatty acids

Foods like chia seeds, flax seeds, avocado and fish are rich in healthy omega 3 fats and are also anti-inflammatory. Healthy fat found in these foods actually benefits your heart by improving your overall cholesterol profile.

Most people think all fat is bad, but there is healthy fat that should be eaten often. Plant foods that are rich in healthy fats do not contain cholesterol and so should not be avoided because of fear of cholesterol.

Increase your fiber intake

Fiber is very instrumental in digestion and regulation of blood sugar. Most processed foods however, are low in fibre. Foods that are rich in fiber include vegetables, nuts, seeds and lower-sugar fruits like green apples and watermelon.

Avoid hydrogenated fats

Hydrogenated fat is found mainly in margarine, processed oils and many baked goods and processed foods like cookies and biscuits.

Experts warn one to be careful because even when the label states “no trans fats,” the word “hydrogenated” indicates that the product contains trans-fat in one or more of the ingredients.”

Use healthy oils instead such as extra-virgin, organic, cold-pressed, olive oil, extra virgin coconut oil, avocado oil, organic sesame oil, and other nut oils. However, remember that even oils that are considered to be healthier should be consumed in moderation.

Avoid or reduce alcohol intake

Alcohol can raise blood fat leading to a fatty liver and creating sugar imbalances. Eliminating alcohol intake lowers inflammation, which would otherwise lead to heart disease and other chronic diseases. No amount of alcohol is healthy for your body.  

Be active

Exercising will help reduce body fat composition and maintain strong bones. You simply cannot have a healthy body without sufficient exercise.