Cardiovascular diseases claim approximately 18 million lives globally each year, making heart disease a leading cause of death worldwide. In many countries, it ranks as the second most common killer, with a concerning trend of affecting younger individuals.
During winter, the risk of acute coronary syndrome increases due to factors like blood vessel constriction, slower blood flow, and significant temperature fluctuations between day and night. To combat this, nutritionists recommend incorporating “heart-healthy foods” into your diet, reducing alcohol intake, and staying hydrated to maintain smooth blood circulation and prevent cardiovascular issues.
6 High-Risk Groups for Winter Heart Disease
Nutritionist Gao Minmin highlights six groups of people who are at higher risk of cardiovascular blockages or hardening, especially during winter:
- Individuals with high blood pressure, high cholesterol, or high blood sugar (the “three highs”).
- Those with a BMI over 24, indicating overweight or obesity.
- Elderly individuals aged 65 and above.
- Smokers and heavy drinkers.
- People who rely heavily on processed or fast food (frequent diners).
- Those with a family history of heart disease, obesity, or the “three highs”.
These groups are more susceptible to irregular heart rhythms or heart failure during sudden weather changes.
Heart-Healthy Eating: Clear Your Arteries and Lower Cholesterol
To maintain cardiovascular health, Gao Minmin suggests focusing on nutrient-rich foods:
- Healthy Fats: Incorporate natural sources of unsaturated fats like vegetable oils, nuts, seeds, and deep-sea fish. These help reduce bad cholesterol (LDL) and lower the risk of coronary artery disease.
- Fiber-Rich Foods: Opt for whole grains, dark leafy greens, mushrooms, and seaweed. These foods decrease the absorption of bad cholesterol in the intestines and improve overall cholesterol levels.
- Rainbow Diet: Embrace a variety of colorful fruits and vegetables. Their rich phytochemical content provides antioxidant and anti-inflammatory benefits, protecting against heart disease and promoting vascular health.
- Soy Products: Foods like tofu and soy milk contain soy isoflavones, which help reduce bad cholesterol, increase good cholesterol (HDL), and prevent artery hardening.
Cooking Tips: Less Oil, Less Salt, More Nutrients
When preparing meals, Gao Minmin recommends using cooking methods like steaming, boiling, braising, roasting, or stewing. These techniques require less oil, salt, and seasoning, reducing the risk of chronic diseases while preserving the nutritional value of ingredients.
For snacks, avoid processed foods high in sugar and unhealthy fats. Instead, choose natural options like dark cocoa, unsweetened green tea, or nuts, which are rich in polyphenols and support vascular health.
Hydration and Alcohol: Keep Your Blood Flowing
Gao Minmin emphasizes the importance of reducing alcohol consumption, as it can cause blood vessels to constrict and increase the heart’s workload. Instead, opt for water or tea to stay hydrated.
Adequate water intake ensures smooth blood flow and prevents blood from becoming too thick. A general guideline is to drink 30-40 milliliters of water per kilogram of body weight daily. However, individuals with heart disease, chronic liver conditions, or fluid restrictions should consult their doctor for personalized advice.
By adopting these dietary and lifestyle changes, you can protect your heart, maintain healthy blood vessels, and reduce the risk of cardiovascular diseases—especially during the challenging winter months.
