Dietary Guidelines for Cardiovascular Health

Cardiovascular disease is the number 1 killer in Malaysia. It is no longer a disease that primarily affects the elderly. Everyone has a chance of developing heart conditions, especially if they are living an unhealthy lifestyle.

What are the risk factors of heart disease?

You might be at risk if you have:

• High blood pressure (hypertension)
• High blood sugar levels (diabetes mellitus)
• High cholesterol level (dyslipidaemia)
• Obesity (determined by BMI, waist-to-hip ratio)
• A sedentary lifestyle
• An unhealthy diet
• A stressful lifestyle
• Smoking
• Alcohol
• Above 50 years old

Dietary tips for a happy and healthy heart

Prevention is better than cure. Diet and lifestyle changes are the driving factors in preventing heart diseases.

Here are some dietary tips and guidelines for your heart health.

1. Eat a variety of fruits and vegetables

   A fibre-rich, high-fibre diet is beneficial in lowering cholesterol levels, promoting weight loss, and stabilising blood sugar levels.

   It also reduces constipation and the risk of developing haemorrhoids.

   Fruits and vegetables are packed with micronutrients and antioxidants that help to reduce inflammation and the risk of developing certain cancers.

   However, be sure to eat your fibre rather than drink it. Fruit juicing strips off their dietary fibre, which can spike your blood sugar levels.

2. Eat whole grains

   Carbohydrates are essential in providing us energy to carry out our daily tasks and activities or even walking from one place to another.

   Opt for complex carbohydrates, which includes:

   • Brown or whole-grain rice, pasta, bread
   • Oatmeal (steel-cut or regular)
   • Quinoa
   • Buckwheat

   Limit simple carbohydrates as they can spike blood sugar levels, leaving us unsatiated and tend to get hungry faster. Simple carbohydrates include:

   • White rice, pasta, and bread
   • Soda or fruit juice concentrate
   • Pastries like cookies, croissants, cakes
   • Breakfast cereal
   • Foods with corn syrup or high fructose syrup
3. Eat more protein

   Did you know that protein is essential in building muscle and maintaining vital organ and system functions in our body?

   Eating protein has been found to keep you fuller for longer by reducing your hunger hormone ghrelin.

   In fact, a study found that increasing protein intake from 15% - 30% made overweight women eat 441 fewer calories every day without purposely restricting themselves!

   Opt for:

   • Lean meat
   • Fish (oily fish is also high in omega-3 fatty acid which is beneficial for the heart)
   • Skinless poultry
   • Skim milk instead of whole milk
   • Soy protein

   Avoid or limit consumption of:

   • Saturated fat
   • Red meat (beef, pork, lamb)
   • Highly processed red meat (ham, sausages, hot dogs)
   • Deep-fried meat
4. Stay away from sugar

   Sugar provides no nutritional value. Consuming sugar can increase your risk of developing high blood pressure and type 2 diabetes mellitus, which are risk factors for heart disease.

   Health authorities recommend no more than 50g of sugar per day.

5. Choose healthy fats

   Opt for polyunsaturated fatty acids (PUFA) or ‘good’ fats rather than trans or saturated fats.

   ‘Good' fats protect our heart, combat depression, anxiety, Parkinson's disease, and fatty liver. They also improve insulin sensitivity and reduce inflammation.

   Opt for ‘good’ fats:

   • Fish oil
   • Oily fish (salmon, mackerel)
   • Nuts (Walnuts, cashews, almonds)
   • Chia Seed
   • Avocado

   Avoid or limit consumption of:

   • Foods with the label 'partially hydrogenated oil'
   • Cakes, pastries, puffs, pies
   • Margarine, shortening
   • Ice cream
   • Burgers, french fries
6. Limit salt intake

   A high-sodium diet can increase your blood pressure, which can lead to heart disease. Health authorities recommend no more than 5g of salt a day.

   An excellent first step in limiting your salt intake is to cook your own meals as you can control the amount of salt used.

   If you have to eat out, opt for:

   • Herbs and spices
   • Foods or condiments with reduced / no added salt

   Avoid or limit consumption of:

   • Table salt
   • Condiments like ketchup, mayonnaise, or soya sauce
   • Canned soups

On top of dietary changes, it is also crucial to incorporate lifestyle changes such as:

• Avoid or quit smoking
• Limit alcohol consumption
• Lead an active lifestyle by engaging in regular physical activities

Make an appointment for health screening at Pantai Hospitals

It is important to go for regular health screenings if you have family history of cardiovascular diseases because it can help with early detection, and you can effectively manage your symptoms to avoid further complications.

To make an appointment for health screening, please contact the health screening centre at the Pantai Hospital nearest to you.

Pantai Hospitals have been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.