Can Your Eating Habits Harm You? Follow These 7 Simple Tips for Healthy Eating!

Heart disease is the leading cause of death in many countries. Studies show that preventing heart disease by making healthy lifestyle changes and controlling risk factors can greatly reduce the chances of serious heart problems. So, what everyday habits affect your heart health, and how can we change bad habits to protect it?

How Does Heart Disease Develop?

Heart diseases, like coronary artery disease or heart failure, are often caused by several risk factors working together. One of the key causes related to diet is overeating while not being active enough, which leads to weight gain or obesity. Consuming too much salt, sugar, and unhealthy fats also raises the risk of heart disease.

Key Research Findings

1. Using data from the Global Burden of Disease Study (GBD) between 1990 and 2019, researchers analyzed how diet relates to heart diseases by age and gender.

2. In 2019, 1.55 million people in the European region died from heart diseases linked to poor diets, which accounted for 16.4% of all deaths and 36.7% of deaths from heart disease.

3. From 1990 to 2019, deaths from diet-related heart issues dropped by 8.1%, and the death rate adjusted for age also decreased.

4. The number of deaths was similar for men and women and stayed stable throughout the study period. The highest percentage of deaths was in people aged 85 and older (32.1%).

5. The biggest dietary risk factors were not eating enough whole grains (causing 326,755 deaths), followed by not eating enough beans (232,918 deaths) and consuming too much salt (193,713 deaths). Ischemic heart disease (heart attacks) was the leading cause of death, accounting for 80.3%.

How Can We Eat to Protect Our Hearts?

Add More Whole Grains

Older adults should aim to eat 50-150g of whole grains and beans daily. For those with sensitive stomachs, consuming smaller portions, like one-third of your daily grains, is a good option.

Eat More Fresh Fruits and Vegetables

It's recommended to eat 300-450g of vegetables every day, with at least half being dark, leafy greens. Also, aim for 200-300g of fresh fruit daily — but remember, fresh fruit is better than fruit juice!

Limit Salt Intake

Too much salt can lead to high blood pressure. Research shows that 2-3g of salt per day is enough to meet most people's needs, except in cases of heavy sweating (like during summer). The World Health Organization recommends keeping salt intake under 5g per day.

Enjoy Nuts in Moderation

It’s good to include soy products in your diet. A daily serving of 25g of soybeans (about 125g of tofu) is a great option. As for nuts, 50-70g per week is plenty.

Increase Protein from Healthy Sources

Adults should aim for 300-525g of fish each week and 40-75g of meat or poultry each day. Limit red meat (like pork or beef), and stick to healthy cooking methods like steaming or boiling to keep nutrients intact.Most adults should eat 3-6 eggs per week. If you have high cholesterol or heart disease risk, keep cholesterol intake under 300mg daily (around one egg yolk). If you eat other high-cholesterol foods, cut back on eggs.

Drink Dairy in Moderation

Aim for 150-300g of milk each day. If you're lactose intolerant, try yogurt or cheese instead.

Quit Smoking and Limit Alcohol

Nicotine in cigarettes raises cholesterol and damages blood vessels. Long-term heavy drinking increases cholesterol levels, which can lead to clogged arteries. Avoiding smoking and drinking will reduce the risk of heart disease.

Real-Life Examples

1. Maria's Transformation

Maria, a 62-year-old woman, struggled with high blood pressure and high cholesterol for years. After attending a community nutrition class, she learned the importance of whole grains and fresh vegetables. She started her day with oatmeal instead of sugary cereals, added more vegetables to her lunch, and began preparing dinner with whole grains like brown rice. Within six months, her doctor noted significant improvements in her cholesterol levels and blood pressure. Maria feels more energetic and enjoys her meals much more.

2. John's Journey to Heart Health

John, a 55-year-old man, was diagnosed with early-stage heart disease. His doctor advised him to make dietary changes to avoid medication. John began cooking at home more often, replacing high-sodium processed foods with fresh ingredients. He started snacking on nuts instead of chips and limited his red meat intake. He also committed to walking every evening. After a year of these changes, John lost 20 pounds and improved his heart health, as reflected in his latest check-up.

Remember, diet isn’t just important for heart health — it affects your overall well-being. By eating right, you can make sure your body gets the nutrients it needs while lowering your risk for many hidden health problems.