Mr. Vijay Thakkar - functional medicine expert, fitness trainer in Mumbai (India) - said that in your 20s - 30s, you tend to ignore concerns about cardiovascular health, however, heart disease does not wait until old age to become more serious.
In particular, the eating habits of many young people today have shifted from traditional home-cooked meals to processed foods and fast foods, making the risk of developing early signs of heart disease particularly high.
Heart-healthy diet that young people should follow
Mr. Vijay Thakkar guides good diets for young people to protect cardiovascular health:
1. Whole grains instead of refined grains
White rice and refined flour can spike blood sugar levels and increase levels of LDL (low-density lipoprotein) particles in circulation, which can clog damaged areas of the arteries to form plaque.
Maida (a type of flour) content in your diet if not controlled will also create a lot of triglycerides, as maida is broken down into glucose in the body for absorption.
This excess glucose is easily converted into triglycerides (blood fat/lipid) in the body, which is also associated with a decrease in HDL cholesterol (good cholesterol).
Whole grains, such as brown rice, jowar, bajra and oats, are better alternatives as they are rich in fibre, which helps lower total cholesterol and stabilise blood sugar levels.
2. Healthy fats
Mustard oil, olive oil, and peanut oil are rich in monounsaturated fats, which help lower bad cholesterol. On the other hand, oils high in saturated fats (like coconut oil and ghee, if consumed in excess) can increase your risk of heart disease.
Additionally, foods like almonds, walnuts, and flaxseeds, which are rich in omega-3 fatty acids, are great for reducing inflammation and supporting heart function.
3. Eat lots of fruits and vegetables
Fruits like guava, pomegranate, papaya and vegetables like spinach, tomatoes and bell peppers are loaded with antioxidants, fiber and essential vitamins that promote heart health by reducing oxidative stress or cell damage and inflammation.
4. Use lean and plant proteins
The traditional diet provides a variety of protein sources, from lentils (dal) and chickpeas to fish and chicken. Studies show that plant-based proteins, such as beans, lentils, and soy, help lower cholesterol levels and reduce the risk of heart disease.
Meanwhile, lean animal proteins like chicken and fish (especially fatty fish like mackerel and salmon) are excellent sources of omega-3 fatty acids, which are known to protect the heart.
5. Reduce salt and sugar
Excess salt increases blood pressure, which is a major risk factor for heart disease, while excess sugar contributes to obesity and diabetes, both of which are linked to heart problems.
The World Health Organization (WHO) recommends consuming less than 5 grams of salt per day.
Similarly, reducing total daily sugar intake to within 90 grams per day not only helps with weight control but also reduces the risk of heart disease.
