It is estimated that a change in lifestyle habits helps to reduce the risk of a heart incident by 80%. Among these habits is your diet, which is crucial in general but even more so when you suffer from a heart rhythm disorder. To prevent the risk of recurrence, a tailored, well-balanced diet is essential and plays a very important role in heart health. Reducing your intake of saturated fat helps to reduce your “bad” LDL cholesterol, which blocks blood circulation and thus increases your risk of a heart attack. Limiting your salt intake helps to control blood pressure and therefore limit the risk of heart palpitations. Stabilizing your blood sugar levels through a high-fiber diet helps to reduce the risk of high blood pressure, the narrowing of the arteries and coronary heart disease.
Watching what you eat also helps to maintain a healthy weight, reducing stress on the heart.
17%
Reducing your blood pressure can decrease your risk of heart disease by 17%
Which foods should you choose?
When you suffer from a heart rhythm disorder, there are certain foods which are not advised, or which you should at least reduce your consumption of. Starting with those containing too much saturated fat: red meat, processed foods, ready meals, and industrial baked goods should be limited, as should those containing too much salt: snacks, industrial food, and ready meals. It is also recommended to limit consumption of food containing added sugar: sugary drinks, desserts and breakfast cereals, among others. Alcohol should also be avoided or significantly limited.
In contrast, certain foods are recommended, starting with fruit and vegetables. The vitamins, minerals, fiber and antioxidants they provide help to prevent the risk of heart disease by protecting the arteries. Grains such as oats and brown rice help to reduce cholesterol and control your blood sugar levels. Lean protein – fish, chicken, pulses – provide nutrients, while the anti-inflammatory effects of nuts and grains reduce the risk of heart disease. Low-fat dairy products contain calcium, which is vital for the heart. Finally, it may be necessary to swap your cooking oil for rapeseed or olive oil, which reduces the risk of a myocardial infarction (heart attack).
Some advice to change your lifestyle habits
It is entirely possible to change your food habits, even if this requires a certain reorganization sometimes, which isn’t always easy to put in place. Begin with homemade dishes – fresh, unprocessed food helps to limit unsaturated fat and additives. There are many creative recipes out there to help you avoid always doing the same ones and falling into the same monotonous rhythm.
You can also avoid saturated fat and additives by carefully reading the nutritional labels of the food you buy. The same is true before going to a restaurant: it is better to read menus in advance. It is important to stay hydrated, eat slowly and at specific mealtimes. You can plan meals in advance: it is easier to follow a nutrition program than to improvise.
Depending on your background and lifestyle up until then, it isn’t easy to change your habits. A dietician can provide effective support. Associations may also help you to reorganize your daily eating habits (see box).
You also need to bear in mind that you shouldn’t stop enjoying food: it is entirely possible to change your habits without getting bored. Just like it is possible to occasionally eat food which is not great for the heart but good for the soul…
Dedicated associations
A certain number of specialized associations support people suffering from heart issues, as well as their loved ones. Among them is the Alliance du coeur, which brings together various associations across France. More specialized associations include the, Association des porteurs de dispositifs électriques cardiaques (APODEC), the l’Association pour les patients insuffisants cardiaques et leurs proches (ASPIC), and Coeur des Mamans Priorité Prévention, not forgetting the Association vie et coeur avec insuffisance cardiaque (AVEC), created for patients and their loved ones..
Examples of menus
Changing your food habits requires changing the way you cook. And sometimes you may lack inspiration! Here is an example of a daytime meal plan which helps to improve heart health. For breakfast, 3/4 of a cup of oats, one cup of skimmed milk and an apple, as well as two spoonfuls of flaxseed. At lunch, a bowl of homemade vegetable soup, a chicken sandwich (75 grams of chicken, two slices of wholegrain bread, lettuce), a tomato, a kiwi. For dinner, a bowl of brown rice with 75 grams of sautéed vegetables, plain yogurt and 50 grams of red fruit.
