Diet After a Heart Attack: Foods to Eat and Avoid to Stop a Repeat

Surviving a heart attack is a life-changing moment, but it comes with a lot of restrictions, both physically and also with what you can and cannot eat. What you do while and after recovery matters a lot. Doctors agree that diet plays a critical role in preventing a second heart attack, improving recovery, and protecting long-term heart health. The right foods not only reduce cholesterol, control blood pressure, stabilize blood sugar, but also help lower inflammation, a key driver of repeat cardiac events. According to Dr Girish Godbole, director and senior consultant, interventional cardiology, KIMS Hospitals, there are a few general principles that apply when you are in recovery. “Moderation is key, and so, make sure to avoid extremes. Also,

the quality and quantity, along with the timing of your meals, are very important, and all of these need to improve. Your food intake should not exceed your energy expenditure, so make adjustments accordingly.” “A heart-healthy diet is about making smart choices, day in and day out. Along with exercise, medications, and stress management, a healthy diet is a very strong preventive measure against a second heart attack,” he added. Here is what Dr Godbole recommends eating (and avoiding) after a heart attack.

Whole grains

Oats, brown rice, millets, and whole wheat - avoid refined grains. These will help control cholesterol levels and maintain blood sugar levels steadily.

Fresh vegetables and fruits

Aim for a colourful plate - leafy greens, tomatoes, carrots, berries, apples, and citrus fruits. Their antioxidants reduce inflammation and support the health of your arteries.

Healthy fats in moderation

Nuts, seeds, olive oil, mustard oil, in small portions. These improve “good” HDL cholesterol and reduce plaque build-up.

Lean sources of protein

Pulses, legumes, tofu, low-fat dairy, fish, and skinless poultry. Fatty fish like salmon or Indian options such as rohu provide heart-protective omega-3 fats.

Low-sodium meals prepared at home

Fresh food prepared at home helps in better control over the consumption of salt and fat, which are quite vital after a heart attack.

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Foods you need to avoid strictly

Excess salt

Table salt, packaged snack foods, pickles, papads, sauces, and ready-to-eat products are major contributors of sodium that increase blood pressure and burden the heart.

Trans fats and deep-fried foods

Bakery products, fast foods, namkeens, and fried savoury snacks can raise bad cholesterol levels and should be totally avoided.

Refined sugars and sugary beverages

Sweets, desserts, soft drinks, and packaged juices can cause insulin resistance, weight gain, and heart disease.

Red and processed meats

Bacon, sausages, salami, and red meat

Alcohol

Avoid alcohol consumption completely, as it not only raises blood pressure but is also directly toxic to your heart.