Dr Bimal Chhajer
When it comes to heart health, cholesterol often takes the blame. But there’s another villain lurking in our diets that is equally detrimental to our cardiovascular well-being: triglycerides. These sneaky fats, found abundantly in various oils, are the true culprits behind the formation of blockages that lead to heart ailments. It’s time we shed light on the harmful effects of triglycerides and rethink our approach to dietary choices.
Heart attacks, one of the leading causes of death worldwide, are primarily attributed to plaque build-up in the arteries, which hinders blood flow and damages the heart muscles. Both cholesterol and triglycerides play pivotal roles in this process, acting as the mafia of fats that claim the lives of millions each year. Despite their destructive nature, many cardiologists still permit cholesterol levels above 180mg/dl and triglyceride levels above 160mg/dl.
Preventing Heart Attacks through Early Detection
A heart attack, medically known as myocardial infarction, can occur once the blockage reaches 50% or more in the arteries. If the arterial wall is weak, it can rupture even at a 50-70% blockage level. Surprisingly, patients may not exhibit any symptoms before a heart attack if the blockage is less than 70%. However, these blockages can be easily detected through a non-invasive test called CT Coronary Angiography, which takes only two minutes. This test, now widely available, is gaining popularity in India. Once a blockage surpasses 70-80%, angina may occur, and it can be detected through an exercise stress test (TMT) or CT angiography. Early detection of heart blockages empowers us to eliminate the causes and prevent heart attacks.
Weight Loss and Physical Exercise: The Key
to Cardiac Health
Diet and physical exercise are the primary factors that can mitigate the risk of cardiac ailments. Dieting does not equate to starvation; it means consuming restricted calories in proportion to the recommended values of carbohydrates, proteins, and essential fats. Regular exercise, comprising at least 45 minutes of physical activity followed by weight-bearing exercises, aids in building muscle mass, which plays a crucial role in absorbing excess calories.
Losing 3-4 kilograms in a month may not be necessary; even a steady monthly weight loss of 1 kilogram is significant in reducing the risk of cardiac ailments.
Embracing Zero Oil Cooking
Triglycerides, a form of oil, are notorious for causing blockages in coronary arteries, leading to various cardiac ailments. This revelation highlights the fact that adding any amount of oil to our daily lives indirectly harms our health in the long run. Fortunately, oils do not possess a distinct taste. Don’t believe it? Try tasting a spoonful of oil for confirmation. We only add oil to our food to cook or season the spices, which provide the actual taste. But did you know that you can achieve the same flavors without a drop of oil?
We have developed over 1000 oil-free recipes that are equally delicious. Nature has already packed essential fats, including triglycerides, in various foods such as rice, wheat, pulses, fruits, and vegetables, fulfilling our basic fat requirements. Dry fruits like almonds, walnuts, cashews, and pistachios contain over 50% oil. Coconut and groundnuts contain around 40% oil or triglycerides. Unfortunately, many cardiologists provide inaccurate advice, claiming that these nuts are fat-free or that they increase HDL levels or contain omega-3 oil. They often fail to mention that these nuts also raise blood triglyceride levels. Therefore, all nuts should be avoided by heart patients. However, raisins, figs, dates, and apricots contain almost no oil and can be consumed by heart patients without sugar-related concerns.
It’s time to recognize the equal harm posed by triglycerides in oil to our heart health. By avoiding oil and adopting a roasted eating approach, we can take a significant step towards safeguarding our cardiovascular well-being. Let’s prioritize a healthy lifestyle, including weight management, exercise, and oil-free cooking, to protect our hearts and live a longer, happier life.
(The author is Director, SAAOL Heart Centre)
