World Heart Day: Cholesterol From Holiday Eating Could Trigger Heart Attack

Did you know the most number of heart attacks happen during the Christmas Holidays up to the week leading up to the New Year's?The festive season brings joy, togetherness, and unfortunately, a rise in heart attacks. According to research highlighted by the American Heart Association (AHA), more cardiac deaths occur on December 25 than any other day of the year, followed closely by December 26 and January 1. Holiday indulgence, inactivity, and cold weather can lead to tighter arteries, which restrict blood flow and reduce oxygen to the heart. Overeating rich, salty foods and drinking alcohol during the holidays further strains your heart, increasing the risk of heart attacks. While it’s a time of celebration, it’s crucial to keep heart health in mind during the festive season.Cardiologists agree that food play a big role in heart health, Dr Ravinder Singh Rao, MD DM FACC, Interventional Structural Cardiologist says, "Foods play a critical role in cholesterol levels and have a major impact on a person’s overall heart health. Diets that include too much saturated and trans fats, commonly found in processed foods and fatty meats, can cause cholesterol to build up in your arteries. This will eventually elevate LDL, known as "bad" cholesterol."However, in a recent video that is making rounds on Instagram, Dr Alok Chopra, Cardiologist and Functional Medical Expert denies for anything called a "bad" cholesterol. He says, "how can there be something good and bad in the same body and call it one part is good and one part is bad." The video is also uploaded with caption: There’s no such thing as ‘good’ or ‘bad’ cholesterol View this post on Instagram A post shared by Alok Chopra (@dralokchopra)]]>He compares it with a taxi, which takes the cholesterol to where it is needed, which is LDL Low-density lipoprotein, whereas HDL, High-density lipoprotein absorbs cholesterol from the blood and carries it back to the liver to be removed from your body. However, the "good" and the "bad" is termed for its function, the good brings back for rejuvenation, while the bad one can build up in the arteries. Dr Subhendu Mohanty, Senior Consultant- Cardiology at the ShardaCare Healthcity explains that unsaturated fats like monounsaturated and polyunsaturated fats, which are present in foods like olive oil, nuts, seeds, and fatty fish, are considered good fats. "These fats promote heart health by lowering LDL cholesterol and raising HDL (good) cholesterol. On the other hand, trans fats—found in processed foods—and saturated fats—found in dairy and red meat—tend to raise levels of harmful cholesterol."Given the higher rates of heart attacks during the festive season and speaking on if someone who generally eats right indulges in a heavy feast only during the holiday season, Dr Mohanty says, "Even if a person maintains a healthy diet all year round, overindulging in junk food that is heavy in fat and sugar during the holidays might momentarily raise cholesterol levels. This abrupt increase may increase the risk of heart problems for those who already have underlying risk factors such as high blood pressure or cholesterol, particularly if they overindulge over prolonged periods of time."Agreeing to this, Dr Rao also says that an individual can practice moderation during holiday eating by enjoying every delicacy in small and adequate portions. "Consuming sweets and junk in smaller portions will not cause much harm, as you will be in control of your sugar levels. Additionally, having a balance in your food consumption can also be very helpful. Pairing richer foods with healthier options, such as salads or whole grains, to create a more balanced plate would help you be mindful of your indulgence," he explains.The doctors agree that a balanced diet full of fruits, vegetables, whole grains, and healthy fats, as well as regular physical activity, quitting smoking, and stress management are all recommended as lifestyle modifications to lower cholesterol and prevent heart diseaseHow Nutrition Can Protect Your HeartNutrition plays a massive role in supporting heart health and keeping your heart strong. In fact, a healthy diet can help prevent heart disease, one of the leading causes of death worldwide. By making some changes, you can enjoy the holidays while also protecting your heart. Let's dive into some essential nutrition tips for better heart health.Control Your PortionsThe amount of food you eat matters just as much as what you eat. Overloading your plate and eating until you're stuffed can lead to consuming more calories than you need. Restaurant portions, in particular, tend to be oversized. A simple way to manage your intake is to use smaller plates, which can help trick your brain into feeling satisfied with smaller portions.Pro tip: Keep your servings of high-calorie foods smaller, and aim to fill up on nutrient-rich vegetables and fruits instead. For example, one serving of pasta is about the size of your fist, and a serving of meat should be around the size of a deck of cards.Pack Your Plate with Vegetables and FruitsVegetables and fruits are nutritional powerhouses, providing essential vitamins, minerals, and fibre while being low in calories. They are also rich in antioxidants and substances that may help reduce heart disease risk. Stock your kitchen with fresh options, such as leafy greens, carrots, apples, and berries. Keep them handy for quick snacks or make them the star of your meals, like in a colorful stir-fry or salad.Fun fact: Your heart pumps 1.5 gallons of blood every minute, which adds up to over 2,000 gallons each day. The healthier your heart is, the better it can keep up with that impressive workload!Opt for Whole GrainsWhole grains, like brown rice, quinoa, and whole-wheat bread, provide essential fibre and nutrients that help control blood pressure and cholesterol. At least half of the grains you eat should be whole grains. Swapping out refined grains for whole grains is a simple way to keep your heart happy.Pro tip: Try a new whole grain like farro or buckwheat to add variety and more fibre to your meals.Limit Unhealthy FatsTo protect your heart, reduce your intake of saturated and trans fats. These fats contribute to higher cholesterol levels, which can lead to clogged arteries and increase your risk of heart disease. Simple switches, like trimming fat from meat or using olive oil instead of butter, can make a big difference.Remember, your heart beats over 100,000 times per day, so keeping those arteries clear is essential for ensuring it function properly!Choose Lean Protein SourcesLean proteins like skinless poultry, fish, and legumes are excellent for heart health. Fish, especially those high in omega-3 fatty acids like salmon, can help lower harmful triglycerides in the blood. Replacing high-fat meats with plant-based proteins such as beans or lentils can further reduce cholesterol intake while boosting fibre.Reduce Sodium IntakeSodium is hidden in many processed foods and can increase your blood pressure, putting extra strain on your heart. The American Heart Association recommends no more than 2,300 milligrams of sodium per day, with an ideal limit of 1,500 mg. Cooking at home with fresh ingredients is one of the easiest ways to manage your sodium intake.By making small, conscious choices in your diet, you can protect your heart not just during the holidays, but year-round. Remember, your heart and its 60,000 miles of blood vessels work tirelessly every day, so give them the support they need with a heart-healthy diet.

World Heart Day: Cholesterol From Holiday Eating Could Trigger Heart Attack

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