We all know coronary artery disease (CAD) remains “The leading cause” death worldwide. It develops when fatty deposits, known as plaques, build up inside the coronary arteries, reducing blood flow to the heart muscle or leading to heart attacks. While factors such as genetics, smoking, and sedentary lifestyle contribute to CAD, diet plays a pivotal role both in its development and prevention. Understanding the impact of food choices is essential for protecting heart health.

How Food Influences CAD

Dietary habits directly affect cholesterol levels, blood pressure, inflammation, and body weight—all major risk factors for CAD. Diets high in saturated fat, trans fat, cholesterol, refined sugars, and excess sodium contribute to plaque buildup and arterial stiffness. On the other hand, diets rich in whole grains, fruits, vegetables, healthy fats, and lean proteins help maintain vascular health.

For example:

•           Saturated fats and trans fats increase LDL (“bad”) cholesterol, accelerating plaque formation. It’s important to minimize or stop consumption of Maida items like biscuits, rusk, parotta, puffs and samosas.

•           Excess sodium promotes hypertension, straining blood vessels. Foods rich in salt like pickles, pappad, chips or mixture should be used in moderation.

•           Refined sugars and processed foods worsen obesity and diabetes, both of which elevate CAD risk. Refined sugar should be avoided as much as possible. If required jaggery, honey, palm sugar or coconut sugar can be used as required.

•           Red meat is not good for health. People who consume non-vegetarian food should limit their use to less than twice weekly. Whole eggs if consumed should be taken not more than twice a week.

Conversely, fiber-rich foods lower LDL cholesterol, antioxidants in fruits and vegetables reduce oxidative stress, and omega-3 fatty acids from fish reduce inflammation and stabilize heart rhythms.

What Is the Right Food to Eat?

A heart-protective diet emphasizes balance and moderation. The most recommended dietary patterns include the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Both prioritize plant-based foods and healthy fats while limiting processed products.

Key dietary recommendations include:

•           Fruits and Vegetables: Aim for a variety of colors to ensure diverse nutrients and antioxidants.

•           Whole Grains: Brown rice, Unpolished rice, Millets, oats, quinoa, and whole wheat bread provide fiber that lowers cholesterol.

•           Lean Proteins: Prefer fish (especially salmon, mackerel, and sardines), skinless poultry, legumes, and nuts over red and processed meats.

•           Healthy Fats: Use olive oil, avocado, and nuts as sources of monounsaturated and polyunsaturated fats.

•           Low-Fat Dairy: Opt for skim milk, yogurt, or plant-based alternatives instead of full-fat varieties.

•           Limitations: Restrict sugary drinks, desserts, salty snacks, deep-fried foods, and red meats.

American Heart Association (AHA) Guidelines

The American Heart Association (AHA) provides clear, evidence-based recommendations for cardiovascular health:

1.         Balance calories with activity to maintain a healthy weight.

2.         Consume a wide variety of fruits and vegetables every day.

3.         Choose whole-grain foods every day.

4.         Limit saturated fat to <6% of total daily calories and avoid trans fats entirely.

5.         Eat fish, particularly oily fish, at least twice per week for omega-3 benefits.

6.         Reduce sodium intake to no more than 1.5–2.5 g/day. Ours being a very warm place, consumption upto 5g/day is acceptable due to salt loss in sweat.

7.         Minimize added sugars, keeping them below 6% of daily calories.

8.         Alcohol should be limited—if consumed, up to one drink daily for women and two for men.

Conclusion