Heart health: American Heart Association guidelines reveal SIMPLE eating habits to lower cholesterol levels, and prevent heart disease

Despite numerous medical advances, heart related diseases still claim most lives each year than any other health condition. Experts say, what's on our plate, has the most to do with what our health and its related conditions. According to the American Heart Association (AHA), adopting a heart-healthy eating plan, with apt amount of carbs, good fats and fibers can significantly lower the risk of heart related ailments and even stroke.

Recent guidelines shared by the AMA highlights all practical, evidence-backed tips for a healthy heart, not just that but also on how to reduce the evil fats, and main dietary culprit such trans fat from our daily food plates. From smarter choices to healthier lifestyle and cooking methods, here's how one can cook their way to a healthier heart.

Smarter choices to lower saturated fats

The AHA, recommends adding fish, poultry and plant-based proteins, simultaneously limiting red and processed meats. Saturated fat content in meat can greatly depend on the cut and how it is prepared, so selecting lean meat is the key here.

Here are few hacks on how to cut back on saturated fats

• Opt for "choice" grades of meat rather than "prime"
• Drain the excess fat before cooking or roasting meat
• Use marinades made with fruit juice, and heart healthy oils
• Avoid processed meats
• Use heart-friendly cooking techniques like broiling instead of pan-frying.

The power of Omega-3

Seafood, like salmon fish and trout provides all the essential omega-3 acids needed by the body, which are known to reduce inflammation, lowering the risk of heart failure, stroke and coronary disease.

The AHA recommends eating at least 8 ounces of fish each week (if one can). For maximum benefits bake, broil or grill the fish without adding salt or unhealthy fats. If one is a vegetarian, flaxseeds, chia sees and leafy greens also offer maximum omega-3.

Research shows that when seafood high in omega-3 is replaced with meat, the risk of cardiac events drop significantly.

Go meatless more often

• Adding plant based meals to your weekly menu benefits not just the heart but our digestive health and overall fat intake. Try swapping meat with vegetables and legumes:
• Add mushrooms to burgers instead of meat
• Consume soups made of bean or other vegetables
• Spaghetti with lentil or mushroom sauce

Cook hearty vegetables

Instead of tossing vegetables in butter or creamy sauce, use a small amount of heart-healthy vegetable oil or even a quick steam in water. Herbs and spices can add flavour without extra fat or sodium.

Try these combinations for delicious results:

• Rosemary with peas or squash
• Oregano with zucchini
• Basil with tomatoes
• Dill with green beans

Start with 1/2 teaspoon per package of vegetables and adjust to taste. Finish with fresh parsley or chives for that extra richness and flavour.

Use liquid oils instead of solid fats

• Liquid vegetables oil such as olive, canola or sunflower, replace saturated fats such as butter.
• One can use oils to
• Pan-fry fish or poultry
• Sauté vegetables
• Cook more rice
• Brown or rehydrate prepared foods

Boost fiber with whole grains and vegetables

• Whole grains and fiber rich vegetables support healthy digestion and lower LDL.
• Use oatmeal in place of breadcrumbs
• Whole grain bread instead of white ones
• Replace white rice with brown rice or quinoa

How all this aid in better heart health

Eating lean meats, adding more omega-3 and consuming fiber and vegetables lowers the bad cholesterol that can block the arteries and harden the plaque over time. Omega 3 in fish, can reduce swelling and protect the heart vessels. All these changes keep the heart strong by stopping intense damage to the arteries and improving blood flow.

These principles aren't just relevant in the west. Even in India, where cardiovascular diseases is now the leading cause of death among adults, especially the urban population, there is a dire need to rethink our grocery list. While Indian cuisine is rich in spices, vegetables and whole grains it can also be heavy in fats, salts and fried food. By blending western science with Indian wisdom, can entirely change ones heart health. Increase the intake of legumes, consume more plant based dishes and vegetable curries, all of which supports a healthier heart.