Russian quality agency offers dietary guidance for heart health in hot weather

Russia's quality oversight body, Roskachestvo, has outlined dietary recommendations aimed at reducing the strain that extreme heat places on the cardiovascular, endocrine and digestive systems. Its specialists said that adjusting eating habits, without resorting to strict diets, can help lower the risk of heatstroke, fluid retention and fatigue during high temperatures. The agency recommended that potassium- and magnesium-rich plant foods, including vegetables, leafy greens, fruit and nuts, support heart function and replenish electrolytes lost through sweating. It also noted that the fiber in plant-based foods helps the digestive system operate at times when enzyme activity declines in hot conditions. Roskachestvo cautioned that heavy meals, fast food and excess salt can cause water retention in warm weather, contributing to higher blood pressure and a sense of heaviness. It advised that fresh seasonal fruit and vegetables make up at least 50 percent of each meal, and that functional foods be added to the diet to address micronutrient gaps and help maintain immunity and energy balance. The specialists also recommended drinking small amounts of clean water throughout the day, avoiding sugary carbonated drinks and alcohol, and choosing unsweetened herbal teas or fruit juices over coffee and strong black tea.