‘I’m a nutritionist – these three simple dietary changes can protect against world’s deadliest disease’

London: A nutritionist has some straightforward tips to help us dodge one of the deadliest diseases out there. Cardiovascular disease affects the heart and blood vessels, often due to fatty deposits in arteries, which can lead to serious issues like blood clots.

Things like smoking, being overweight, genetics, and not exercising can all raise your chances of heart disease. But guess what? What you eat plays a huge part too. Certain foods can mess with your cholesterol and blood pressure, making heart problems more likely. So, personal trainer and nutritionist Luke Hanna hopped on TikTok to share some easy diet changes to help lower that risk.

He pointed out that cardiovascular disease is the number one killer globally, responsible for about a third of all deaths. In 2021 alone, over 20 million people died from it. But here’s the silver lining: you can cut your risk with just a few simple tweaks to your diet.

Luke’s first tip? Change up the fats you eat. He suggests swapping out saturated fats for healthier mono and polyunsaturated fats. Saturated fats are usually found in butter, fatty meats, and cheese, and they’re not doing your heart any favors.

Instead, go for healthier fats found in oily fish, nuts, olive oil, and avocados. He recommends eating oily fish a couple of times a week. If you’re plant-based, no worries—there are algae-based supplements you can try. And don’t forget to add more nuts and avocados to your meals.

When it comes to oils, opt for olive oil instead of tropical oils like coconut or animal fats. And for proteins, leaner options are the way to go. Focus on poultry or plant-based proteins rather than fatty meats.

These tips are backed by the British Heart Foundation, which says that a diet high in saturated fat can raise bad cholesterol levels, increasing the risk of heart disease.

Luke also suggests ditching refined grains for whole grains. Whole grains keep all parts of the grain, which means more fiber and nutrients. Think brown rice, oatmeal, and whole-wheat flour instead of white rice and white bread, which lose a lot of their goodness.

The American Heart Association is on board with this too, saying that whole grains can lower your risk of heart disease and support healthy digestion.

Finally, Luke advises cutting back on sugary and salty foods. He says to minimize sugar-sweetened drinks and high-salt processed foods. Start small, stay consistent, and your heart will thank you.

The NHS also recommends a balanced diet for a healthy heart, which includes low levels of saturated fat, salt, and sugar, along with plenty of fiber, whole grains, fruits, and veggies.

To further lower your risk of cardiovascular disease, the NHS suggests quitting smoking, exercising regularly, keeping a healthy weight, cutting back on alcohol, and taking any prescribed cholesterol-lowering meds.