Atrial fibrillation (Afib) occurs when the upper chambers of your heart beat out of sync with the lower chambers. Its symptoms include dizziness, breathing problems, fatigue, and palpitations. One of the most prevalent arrhythmias is Afib, and coronary heart disease, excess weight, and high blood pressure are some risk factors for the condition. When untreated, it can lead to a stroke. However, Afib can be managed via certain food choices.
Fruits and vegetables
You’ve certainly been told to eat your fruits and vegetables before, but those with Afib and other types of heart disease should remember this advice in particular. Numerous fruits and vegetables are rich in magnesium, which lowers the risk of heart disease and stroke, as well as vitamins C, K, and A, which can help prevent the accumulation of arterial plaque. Additionally, eating a lot of these low-fat, low-sodium, and low-calorie items can aid in weight management.
Fruits rich in antioxidants and vitamins include blueberries, strawberries, raspberries, and cranberries. Compared to most canned, dried, and fruit juices, fresh fruits have greater nutrients and less sugar. Look for frozen fruits if fresh fruits are out of season, too expensive, or too complicated to prepare. They are a terrific smoothie ingredient and might be a cheaper, healthier alternative.
Lean protein
To limit your intake of saturated fat, choose lean meats over fatty kinds, and eat less meat overall. Consuming fish high in omega-3 fatty acids, such as salmon, sardines, herring, tuna, and mackerel, is one approach to this.
Some people opt to completely avoid meat in favor of legumes such as beans and lentils as a source of protein. Try nuts such as almonds, walnuts, and hazelnuts for heart-healthy plant-based snacks that are high in protein.
Dairy is a significant source of protein. When looking for dairy products, pick low-salt, low-fat options such as yogurt or cottage cheese. Choose low-fat cow’s milk or nondairy milk produced from almonds, grains, or soy in place of full milk. Low-fat, low-sodium dairy products should be consumed in three portions per day.
Different meal plan types for better management of Afib
Paleo meal plans
The Paleo meal plans aims to reintroduce people to the ancient eating practices of humans. As it does not rely on calorie tracking or portion control, many people find success with it. Paleo does away with processed foods such as pasta, rice, bread, cereal, and other foods heavy in sugar, salt, and fat. Individuals that follow this meal plans only consume grass-fed beef, poultry, fish, eggs, vegetables, natural cooking oils, a few fruits and nuts, and the occasional sweet potato. The decrease in salt and sugar alone may provide the majority of the advantages.
The Mediterranean meal plan
Eating Mediterranean meals has proven to be quite effective for many persons with Afib. Most of the items that are allowed are similar to those on the Paleo meal plan, but with fewer restrictions: entire grains are again permitted, as are coffee, tea, and wine in moderation. Of course, you’ll need to be conscious of your own triggers; for example, if you know that spirits aggravate your symptoms, you’ll need to avoid it.
The Schwarzbien and Rosedale meal plans
Other meal plans that people with AFib have successfully tried include the Schwarzbein meal plan and the Zone meal plan. The restriction of carbohydrates, starches, sweets, and processed meals is a feature of these strategies.
The Zone meal plan
This is based on a predetermined ratio of calories from carbohydrates, protein, and healthy fats at each meal. 1/3 protein, 2/3 carbohydrates (with a focus on low-sugar fruits and a restriction on starchy vegetables such as potatoes and corn), and a dash of monounsaturated fats such as olive oil, avocado, or almonds make up the ratio. The theory is that when you consume calories in this ratio, your body remains “in the zone,” which means your levels of glucagon and insulin are balanced. As a result, your body burns fat rather than storing additional calories as fat.
The Zone meal plan’s ultimate objective is to lower the body’s overall level of inflammation. Atrial fibrillation sufferers should pay particular attention to reducing inflammation because it is thought that Afib results from the body being in an “inflamed” state. According to the notion, lowering bodily inflammation will also lower the burden of Afib.
Omega- 3 fats
There is some data that fish or omega-3 supplements can improve AFib. As long as they come from trustworthy businesses that screen for excessive levels of mercury, PCBs, and other toxins, omega-3 fats and supplements are incredibly safe. However, it is best to consult a health practitioner before taking any supplement.
Potassium
Potassium is crucial for heart health because it relaxes blood vessels and helps muscles function properly. Your risk of Afib may rise if you have low potassium levels.
Potassium imbalances can be brought on by unbalanced meals and some diuretics. Several excellent potassium sources include fruits like apricots, peaches, lemons, papaya, and cantaloupe, and beans, particularly black, pinto, kidney, and lima beans. Other food options that are good for Afib patients include Bok choy, leafy greens and Brussels sprouts, sweet potatoes, yellow/red/purple potatoes, beets, and tomatoes.
Whole grains
When possible, choose whole grains over refined grains or other simple carbohydrate sources. Whole grains are nutrient-dense. A few servings of whole grains per day may help reduce your chances of developing heart disease.
Healthy fats
Although it is simple to ignore, your cooking oil has a significant impact on your nutrition. Making the wrong cooking oil choice can significantly increase your consumption of unhealthy saturated fats, raising your cholesterol and putting additional stress on your heart. You normally want an oil that is high in unsaturated fats and low in saturated fat when choosing cooking oil. Olive oil is a fantastic choice for heart health.
You might need to talk to your doctor or a nutritionist to plan your meals to help manage Afib better.
