This World Heart Day, Embrace a Healthy Heart with Almonds

KOCHI:
Every year, 29 th September is commemorated as World Heart Day to raise awareness about cardiovascular disease (CVD) and negate its impact across the world. CVD, a powerful killer is the leading cause of deaths globally. 1 The burden of the disease is rapidly increasing, and experts foresee that India will record the highest number of cardiac deaths by 2030.

With the commitment to tackle the foreseeable health crisis, the theme of World Heart Day this year is ‘Use Heart for Every Heart’. The theme reflects the urgency and opportunity to stop and rethink how beating cardiovascular disease is something that matters to every beating heart. The pandemic has given us time to look back and contemplate on our choices and lifestyle. As it is famously believed ‘you are what you eat’, thus instilling the integral role food plays to be healthy and fit. A study published in the Journal of the American Heart Association found that a daily snack of 42 grams of almonds, consumed as part of an overall healthy diet, reduced risks related to heart diseases. 3 In addition, snacking on almonds also reduces belly fat and waist circumference, all well- established heart disease risk factors. 4 Thus, one must embrace a mindful and a healthy diet, which includes handful of nuts like almonds as they are a source of a variety of nutrients and make for a heart healthy snack.

Adding on the role fitness plays in maintaining heart health, Fitness and Celebrity instructor, Yasmin Karachiwala said, “Regular exercise and an active lifestyle is a way to a healthy heart. Exercise is the best way to release endorphins and dopamine, thereby reducing stress and anxiety. Consult a
professional to understand the format of workout of exercise that works for your body and be sure to take out at least 30 minutes. Stay committed to an active lifestyle and include healthy and energy boosting snacks like almonds which have great nutritional properties and also promote feeling of
satiation”

Nutrition and Wellness Consultant, Sheela Krishnaswamy mentioned, “There’s a rise in CVD cases amongst youngsters. CVD risk factors such as abdominal obesity, hypertension and diabetes are higher amongst Indians, even at younger ages, than among other ethnic groups (8) There is a strong
need to address this and adapt to a healthier way of living. While staying active and working out is required, changing dietary habits is needed to stay healthy intrinsic. It is important to know what you are eating and their impact on the body. Replace foods that are high in cholesterol, sodium, fat and
sugar, with heart healthy options. Including almonds as part of a healthy diet may help in lowering risk factors for CVD among Indians by keeping in control dyslipidaemia, a condition marked by high LDL-cholesterol and triglyceride levels and low HDL Cholesterol levels.”