Having almost got a heart attack and undergone a PCTA (Percutaneous Transluminal Coronary Angioplasty, more commonly known as stenting), I am now more conscious of what I eat. I have been advised to consume heart-healthy food, which also means cutting down on high-fat foods and other foods deemed unhealthy. This is the advice generally given to heart patients and for everyone who likes to lead a healthy life headlined by a healthy heart.
At the end of the day, no one is going to live forever (this might change a few decades from now due to medical advances), so there is no point in eating very bland food either. What would life look like if you live 40 more years and never ever eat a biriyani again? The answer lies in balancing one’s food interests – remember, healthy food can be tasty too. If very occasionally you want to splurge a bit on a food item you like or if you go to a party where only fried rice is available, go ahead. But, the trick is to eat healthier food whenever you can.
This is where things take a rather interesting turn. Scientists constantly conduct research on food and the linkages to heart and other disease. In a previous column, we debunked many myths that have driven people away from eggs, one of the most nutritious foods on the planet. Indeed, such research can turn our perceptions upside down. For years, we have heard the refrain that bananas, with their high Potassium content, may not be good for the heart.
Clots
Now, researchers say, bananas can actually help prevent heart attacks and strokes. The potassium in the fruit combats the hardening and narrowing of arteries, scientists have discovered. The vital mineral — which spuds, broccoli, spinach and sprouts are also rich in - was found to aid blood flow to the heart and brain and reduce the risk of clots. Other good sources of potassium include parsnips, seeds, fish and poultry.
Reduced dietary potassium intake has been linked to the pathogenesis of a variety of human diseases, including atherosclerosis, diabetes, and chronic kidney disease. All of these diseases share common vascular complications, such as, vascular calcification.
This is good news for all banana lovers who watch their hearts and who may have given up on this wonderful fruit. In laboratory tests, mice that ate potassium-rich foods ended up with a better blood flow. Official advice from the National Health Services in England is, to consume 3,500mg of potassium a day — and four bananas can contribute half of that amount. This comes with the caveat that older people may be more at risk from Potassium intake because their kidneys may be less able to remove potassium from the blood. Avocado has been similarly vilified, probably due to its high cholesterol and Potassium content, but scientists now say that it too is good for the heart.
There has also been a raging debate on the benefits of coffee and tea on overall health. While the health benefits of tea have been well documented, there is some confusion regarding coffee. There was a school of thought that coffee (which contains caffeine) may not be all that good for the heart. However, new research has turned this belief also upside down.
One study funded by the European Commission Directorate-General for Health and Consumers and the International Agency for Research on Cancer, encompassed 521,330 participants across 10 European countries. Over the course of close to 16 years, scientists tracked the coffee drinking habits of the participants and compared them to common health markers. The results were significant. According to the study, “participants in the highest quartile of coffee consumption had statistically significantly lower all-cause mortality” than those people who didn’t drink coffee at all. The findings also showed that both, men and women who drank coffee were at a lower risk of digestive disease, while female coffee drinkers also had a lower risk of both, circulatory disease and cerebro-vascular disease.
The National Cancer Institute of the USA funded a study that encompassed 185,855 participants from five different ethnic backgrounds tracked over the course of 19 years. The findings virtually mirrored those from the European study: “compared with drinking no coffee, coffee consumption was associated with lower total mortality.” Across all ethnic groups, coffee drinkers had a lower risk of heart disease, cancer, respiratory disease, stroke, diabetes and kidney disease. Interestingly, this coffee health correlation seems to apply even with four or more cups of coffee consumed per day, regardless of whether the coffee is caffeinated or decaf. But, make sure that you consume quality coffee, because lower quality coffee may not offer all these benefits.
We have heard the advice that ”fat is bad, period”. Now, there is evidence that it may not be the case at all. Nutritionists now say, eating more carbohydrates can be bad for health and that one should balance carbs with fat and oil. Moreover, a new study led by Wendy White, an associate professor of food science in the USA, shows that eating salad with added fat in the form of soybean oil promotes the absorption of eight different micronutrients that promote human health. Those nutrients include four carotenoids – alpha and beta carotene, lutein and lycopene – two forms of vitamin E and vitamin K. The oil also promoted the absorption of vitamin A, the eighth micronutrient tracked in the study. White says, better absorption of the nutrients promote a range of health benefits, including cancer prevention and eyesight preservation.
Smaller
Most doctors now recommend smaller meals spread throughout the day instead of the three traditional huge meals, but do not make the mistake of skimping on or altogether skipping breakfast, the most important meal of the day. Getting food in your stomach in the first hours of the morning can regulate glucose levels, improve cognition, and keep hunger in check. New Research published in the Journal of the American College of Cardiology points to another reason - people who skip breakfast are at an increased risk for atherosclerosis, a disease caused by plaque buildup in the arteries. Previous studies have shown a connection between skipping breakfast and health problems like high blood pressure, high cholesterol, diabetes, and unwanted weight gain. The lesson here is that a healthy breakfast can keep heart disease at bay. As the age-old saying goes: “eat breakfast like a king, lunch like a prince and dinner like a pauper”.
Only a balanced diet can make you healthier and live longer. But, be up to date on food choices you can make – new developments may surprise you. This is only to be expected because scientists make new discoveries all the time, that could change our food choices and indeed, the whole outlook on life. Just live your life to the fullest.