The heart is the engine of your body, working tirelessly to keep us alive and healthy. But just like any engine/machine, it needs the fuel, the right care, and maintenance. At SAAOL Heart Center, a leader in non-invasive heart care, we’ve mastered the art of prevention, making heart disease manageable and even avoidable with the right knowledge and techniques.
SAAOL, through its innovative approaches like zero-oil cooking, a balanced diet, and non-invasive heart treatments like EECP in Delhi/NCR empowers people to protect their hearts and treat heart diseases without surgery.
Why Prevention Matters
Heart diseases aren’t something that occurs overnight. They slowly build up, often caused by years of junk eating, stress, and ignoring warning signs. According to the World Health Organization, heart disease remains the number one cause of death globally, accounting for 17.9 million deaths annually. (WHO)
As per the World Heart Federation, up to 80% of premature heart diseases can be prevented through lifestyle modifications, primarily by improving diet and physical activity. (WHF).
The vision of SAAOL is to promote a “Healthier Lifestyle and Risk Factor Reduction,” focusing on improving the well-being of the human heart. SAAOL aims to create a world where people live healthily. At SAAOL, we strive to transform hearts for the betterment of our patients using a combination of modern science, years of wisdom, and passionate care that’s exactly what SAAOL’s approach is all about.
Let’s explore some practical tips for preventing heart disease that might change how you view your heart health.
Tip #1: Ditch the Oil with Zero-Oil Cooking
When you think about heart-healthy eating, the first thing is cutting down on oil mainly fried or oily foods. And as per Saaol’s approach Zero oil cooking is the way out for this as you don’t need any additional oil in food.
Zero-oil cooking isn’t just a fancy or imaginary idea; it’s a game-changer for the prevention of heart disease. At SAAOL Heart Center, this technique has helped lakhs of patients reverse or manage heart disease effectively.
Why Oil Is the Culprit?
- High in calories: Do you know that one tablespoon of oil has around 120 calories? And you have never imagined how small amounts of oil can significantly increase your calorie intake? Oils are pure fat, and every gram of fat has 9 calories—more than double the calories of proteins or carbohydrates (4 calories per gram). Cooking with 3 tablespoons of oil adds 360 calories to your meal—equivalent to eating two extra chapatis or a small dessert! Regular use of oil can contribute to unintended weight gain, which is a risk factor for heart disease, diabetes, and high BP. Eliminating oil can be a simple yet powerful way to reduce calorie consumption while still enjoying flavorful meals.
- Causes cholesterol build-up: Even oils like olive oil or sunflower oil which are considered as healthy are also fats. While they may contain “good” fats like monounsaturated or polyunsaturated fats, they also contribute to the build-up of cholesterol over time if overconsumed. Oils can contribute to low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol that accumulates in artery walls. Over time, this leads to atherosclerosis, a condition where arteries become narrow and restrict blood flow. Oils like coconut or olive oil may seem heart-friendly, but they still contain significant calories and can add to overall fat intake, causing cholesterol issues.
- Easily avoidable: Modern cooking techniques have given us options to create delicious dishes without oil while ensuring that taste and texture are not compromised. Here are some methods:
- Steaming: This method retains the natural flavors and nutrients of vegetables, making dishes healthier and equally appetizing.
- Roasting: Whether in the oven or air-fried, roasting adds a crispy texture without needing a single drop of oil.
- Grilling: Grilling over direct heat imparts a smoky flavor to food, making it perfect for marinated vegetables, paneer, etc.
- Water Sautéing: Replace oil with a spoon of water to sauté onions, garlic, and spices. This technique works wonders in curries and stir-fries.
- Air frying: This new-age technology has made zero-oil cooking way too easy, you can make lip-smacking recipes without using any oil.
Patients who adopted zero-oil cooking saw improvements in cholesterol levels within a few weeks. One patient from Delhi shared how her triglycerides dropped by 40% in just three months after attending SAAOL’s zero-oil cooking workshop. Zero-oil cooking has proven to be one of the best methods for reducing cholesterol naturally without any medication.
Tip #2: Embrace a Balanced Diet
If your body is a car, then your diet is the fuel. The better the quality, the smoother your engine runs. But what exactly does a balanced diet look like?
The SAAOL Approach to a Balanced Diet-
- Fruits and Vegetables: As we all know the healthiest food on earth are undoubtedly fruits and vegetables so, no matter what, aim for five portions daily to get essential vitamins and fiber.
- Whole Grains: Whole grains contains the maximum fiber and nutrients so replace white rice and bread with whole-grain and millets like jowar, bajra, ragi, etc.
- Lean Proteins: Plant based protein is the cleanest of all protein sources so one can opt for legumes, tofu, sprouts, and lentils for plant-based protein sources.
- Low Sodium: Just like being low in sugar, also go low on salt as too much salt increases blood pressure which is a major risk factor for heart disease.
One of SAAOL’s success stories involves Mr. Virendra Kumar, aged 62, he had high BP, and severe blockage but decided to forgo surgery. With SAAOL’s customized balanced and zero-oil diet plan and EECP treatment, his cholesterol levels dropped, BP was regularized, heart blockage was reduced and he avoided surgery altogether.
Tip #3: Take Advantage of EECP Treatment
Along with lifestyle modifications, EECP treatment steps in as a non-invasive hero. EECP, or Enhanced External Counter-Pulsation, improves blood flow and reduces symptoms of angina without surgery or medication.
What Happens During EECP?
Patients lie on a comfortable bed while cuffs wrapped around their legs and lower abdomen inflate and deflate in rhythm with the heartbeat. This process encourages blood flow to the heart, making collateral/natural bypasses in arteries.
Benefits of EECP At SAAOL Heart Centre
- Non-invasive Heart Treatment: EECP is a completely non-invasive treatment option as it doesn’t involve any incisions or surgery. It is best option for patients who are looking for non-invasive options for the treatment of heart disease or are unfit for invasive treatment options.
- Highly Effective: Many studies have shown that 75-80% of patients experience symptomatic relief. EECP has proven to be highly effective in people suffering from chronic angina, chest pain symptoms, heartburn, or breathlessness even during a small physical activity. (Springer).
- Available Locally: SAAOL offers EECP treatment in Delhi/NCR, making it accessible to many people who are looking for non-invasive options near their residences. It is not only convenient but also provides a sense of peace when you ensure an easy visit to our heart center without taking the hassle of traveling far.
- No Hospitalization: EECP treatment is an outpatient procedure and doesn’t require any kind of hospital admission. You can just come according to the sessions planned by your doctor and after the session is completed, you can go home the same day.
Tip #4: Know Your Numbers
Prevention starts with awareness. Regular check-ups and monitoring your numbers (cholesterol, blood pressure, and blood sugar) can help you spot issues early.
What Should You Aim For?
If you have any questions about what are the ideal numbers for your well-being, worry no more because SAAOL has got your back. Below are the ideal numbers for your main body composition analysis. By knowing these you can ensure with your doctors about the right treatment option for you:
- Cholesterol: LDL (Low-Density Lipoprotein)should be below 100 mg/dL.
- Blood Pressure: The normal range of BP is around 120/80 mmHg.
- Blood Sugar (fasting): The fasting blood sugar should be below 100 mg/dL.
SAAOL’s Proactive Approach
At SAAOL, patients undergo regular assessments to track progress. The combination of lifestyle modifications along with EECP creates a powerful defense against heart disease.
Tip #5: Don’t Forget the Mental Connection
Stress and heart health are deeply connected. High stress levels can increase blood pressure and lead to unhealthy habits like overeating or smoking.
SAAOL’s Holistic Stress Management Tips
- Practice Mindfulness: Spend 10 minutes a day meditating or deep breathing.
- Stay Active: Physical activity, even a daily walk, can release feel-good endorphins.
- Build a Support System: Surround yourself with loved ones who uplift you.
FAQs About Heart Disease Prevention
1. Is Zero-Oil Cooking Tasty?
Absolutely! Once you learn the techniques, you’ll discover that spices and natural flavors can more than make up for the lack of oil.
2. Is EECP Safe for Everyone?
EECP is safe for most people, including those who aren’t candidates for surgery. However, a medical evaluation is necessary to ensure it’s the right fit for you.
3. How Soon Will I See the Results?
Most patients notice improvements within a few months of adopting a zero-oil diet and starting EECP treatment.
Prevention Is a Journey, Not a Destination
Heart disease prevention doesn’t require drastic measures—just small, consistent steps. From embracing zero-oil cooking to incorporating EECP treatment into your care plan, SAAOL Heart Center offers a comprehensive roadmap to a healthier heart.
So, start today. Swap that oily pakora for an air fryer one, take a brisk walk, and give your heart the love it deserves. After all, prevention is the best cure, and at SAAOL, you’re never walking the path alone. Your heart’s journey is in your hands—make it a healthy one!