Heart enlargement, also known as cardiomegaly, is a medical disorder in which the heart is bigger than the average human’s heart; this may be due to a portion of it thickening or the organ has stretched out. Although genetics, family history, lifestyle, and environmental factors may increase the likelihood of an enlarged heart developing, many acquired disorders that affect the heart muscle (known as cardiomyopathies) can be present alongside heart enlargement. If left untreated or unmanaged, this might lead to an uneven blood flow pattern and eventually evolve into cardiac failure, as the heart would have to work hard to efficiently pump blood.¹

Although medications and appropriate therapeutic interventions laid out by your doctor help to lower hypertension, one of the most effective methods to manage this condition is through a balanced and well-rounded diet. In this article, we will provide some delicious, simple-to-make meals and snacks that fit the DASH diet.

Understanding heart enlargement and role of DASH diet

An enlarged heart can occasionally be the result of heart injury or associated disorders. In some cases, the cause of the enlargement of the heart and its weakened state is unknown. This may be referred to as idiopathic dilated cardiomyopathy by your doctor. The most frequent causes of an enlarged heart include high blood pressure, heart attacks, and blockages that impact the heart's blood flow (coronary artery disease). High blood pressure, also known as hypertension, is a chronic medical problem that happens when the pressure of the blood in your arteries is continually too high. As a result, the heart is required to supply more blood and work harder to ensure that the demands of the blood are met across the entire body. 

Originally formulated by the National Institute of Health (NIH), the Dietary Approaches to Stop Hypertension (DASH) diet has emerged as a prominent dietary strategy to help manage cardiovascular health.² This diet encourages the consumption of the following whilst ensuring that saturated fat, inflammation, and cholesterol are reduced:

• Fruits
• Vegetables
• Whole grains
• Low-fat dairy products
• Lean proteins 

These nutrients help people with heart enlargement by relaxing blood arteries, improving blood circulation, and counteracting the effects of high sodium intake, which has been proven to increase blood pressure by causing your body to retain fluid.³ Following these dietary guidelines encourages people to reach and sustain ideal blood pressure levels to aid in hypertension.    

Breakfast

As many would say, breakfast is the most important meal of the day. Your metabolism is boosted by breakfast, which helps you burn calories all day long. Not only does it help you concentrate at work or school and provide you with the energy you need to finish tasks, but it also improves insulin intake, that is, the degree to which the body can use sugar from food. Research has discovered that individuals who frequently skipped breakfast had a 32% higher chance of dying from all causes and a roughly 21% higher chance of experiencing a CVD event or passing away from it.⁴

With a cardiovascular health condition, it is therefore important to ensure that you intake the right nutrients to maintain an optimum condition and prevent any further complications. Below are some ideas:⁵

• Oatmeal with berries and nuts: Oats are high in fibre, and adding berries and unsalted nuts boosts potassium and antioxidants
• Greek yoghurt with fruit: Low-fat Greek yoghurt topped with banana slices and blueberries for protein, calcium, and potassium
• Avocado whole-grain toast: Whole-grain toast topped with avocado for healthy fats, and add a sprinkle of chia or flax seeds
• Veggie omelette: An egg white omelette with spinach, tomatoes, and bell peppers for a filling, low-sodium protein option
• Smoothie: Blend spinach, banana, and low-fat milk or yoghurt for a potassium-rich, fibre-filled start
• Bran flakes cereal: Add in a splash of low-fat milk and a banana to reduce your sodium levels
• Fruit salad: Include a variety of berries and peaches, alongside freshly squeezed orange juice
• Whole-grain waffles with berries: Sprinkle ground flaxseeds for fibre and antioxidants
• Quinoa breakfast bowl: Warm quinoa with almond milk, cinnamon, apple slices, and a few nuts
• Salmon on whole-grain bagel: Add tomato, cucumber, and low-fat cream cheese for extra flavour

Lunch 

Lunch is key for supplying vital nutrients, promoting focus, and preserving balanced energy levels. In order to minimise afternoon fatigue and increase productivity, a well-balanced lunch restores your sugar levels, which are essential for mental and physical endurance. Some examples include: ⁶

• Mediterranean chickpea salad: Chickpeas, tomatoes, cucumber, olives, and feta with a lemon-olive oil dressing
• Japanese bento box: Brown rice, steamed edamame, grilled salmon, and a side of miso soup
• Veggie tacos: Corn tortillas filled with black beans, avocado, pico de gallo, and fresh cilantro
• Falafel wrap: Whole-wheat wrap with falafel, hummus, cucumber, and tahini sauce
• Lentil daal with brown rice: Spiced lentils served with brown rice and steamed vegetables
• Vietnamese fresh spring rolls: Rice paper rolls filled with shrimp, lettuce, mint, and vermicelli noodles with a peanut dip
• Quinoa bowl: Quinoa with cucumber, tomato, olives, feta, and tzatziki
• Chickpea stew: Chickpeas with spices, tomatoes, and carrots served with couscous
• Korean bibimbap: Brown rice topped with sautéed veggies, a soft-boiled egg, and a sprinkle of sesame seeds
• Ceviche: Fresh fish marinated in lime juice with onions, cilantro, and sweet potato on the side
• Jerk chicken salad: Jerk-spiced chicken breast over greens with mango, avocado, and lime dressing
• Chinese stir-fried vegetables with tofu: Broccoli, bell peppers, and tofu in a light garlic-soy sauce over brown rice

Dinner 

Dinner is crucial for preserving energy balance, boosting metabolism, and offering a last chance to consume nutrients. A well-balanced dinner promotes muscle repair and restful sleep by replenishing glycogen levels that have been depleted during the day. Below are some nutritious suggestions that explore different cuisines:⁷

• Vegetable tagine: A slow-cooked mix of carrots, zucchini, chickpeas, and spices served with couscous
• Eggplant parmesan: Baked eggplant with marinara sauce, basil, and a sprinkle of mozzarella, paired with a side salad
• Tandoori chicken with quinoa: Marinated chicken with a side of quinoa and steamed spinach.
• Salmon teriyaki: Grilled salmon with teriyaki sauce, brown rice or sweet potatoes, and steamed broccoli
• Greek stuffed bell peppers: Bell peppers filled with brown rice, lean ground turkey, tomatoes, and herbs
• Thai basil stir-fry: Stir-fried chicken or tofu with basil, vegetables, and brown rice
• Paella with vegetables: Brown rice with saffron, bell peppers, peas, and tomatoes
• Middle Eastern lentil and spinach soup: A warm lentil soup seasoned with spices and fresh herbs
• Pho with tofu: Rice noodles in a clear broth with tofu, bean sprouts, and fresh basil
• Grilled kebabs: Chicken or lamb skewers served with a side of tabbouleh
• Veggie enchiladas: Corn tortillas filled with black beans, topped with salsa and a sprinkle of cheese
• Ratatouille with whole-grain bread: Eggplant, zucchini, and tomatoes cooked with herbs
• Turkish stuffed eggplant (Imam Bayildi): Eggplant filled with a mix of tomatoes, onions, and garlic
• Grilled portobello burgers: Grilled mushrooms on whole-grain buns with avocado and a side of roasted sweet potatoes

Snacks

If you get peckish or hungry in between your meals, below are some healthier alternatives to fill that craving.⁵

• Apple slices with almond butter: for fibre and healthy fats
• Cottage cheese with pineapple: for protein and potassium
• Carrot sticks with hummus: for a fibre-rich, low-sodium option
• Fresh fruit salad: for antioxidants
• Greek yogurt with a sprinkle of chia seeds: for protein and omega-3s
• Celery sticks with low-fat cream cheese: for a crunchy, filling snack
• Unsalted mixed nuts covered in low-sugar chocolate: for a heart-healthy protein source and glucose
• Sliced bell peppers with tzatziki dip: for the right vitamins
• Banana with a handful of walnuts: for potassium and heart-friendly fats.

Tips for following the DASH diet

Food to avoid

You should also limit items that can cause blood pressure to rise, according to the DASH diet. These consist of:⁸

• Red meat 
• Full-fat dairy products, including butter, cream, and whole milk
• Oils like coconut and palm oils that are solid at room temperature
• Foods high in sugar, such as baked goods, candies, and desserts
• Beverages with a lot of sugar, like juice, fizzy drinks, sweet coffee or tea

Reducing sodium in meals

Keeping track of sodium can get challenging. With the advancement of technology, you can track your sodium intake through various health applications, which can check the salt content of your food. Ensure that you also check the food labels. When dining out, you can:

• Enquire about the salt content of your food, and make special requests (for example, no salt)
• Try to limit your choices of sauces and condiments, as these can often be heavy in salt. You could make a request to place these on the sides
• Look for keywords, such as “smoked,” “cured,” and “pickled,” as these tend to contain high sodium concentrations

Meal prepping

To save time, energy, and the worry of “what am I going to make?”, dedicate a day to plan or prepare some easy meals to heat up during the week, especially during a busy and tight schedule. 

Summary

Heart enlargement is a condition characterised by a heart that is bigger than the average heart. The DASH diet has been developed by the National Institute of Health to target hypertension, which is one of the causes that contribute to the development of heart enlargement. Consuming fruits, vegetables, whole grains, legumes, nuts, lean protein, and low-fat dairy products is advised by the DASH diet. It also emphasises limiting consumption of saturated fat, added sugar, and salt. If you have any concerns about your meal choices, seek to speak to your dietician or a GP practitioner by dialling 111.