Keeping the heart health intact is of paramount importance. It’s also the key to live a long healthy life. In order to attain a balance, we need to replace unhealthy foods with heart healthy foods to stay fit and maximize heart health. A well-rounded diet must be the primary focus in keeping the heart healthy.
Now do you need to keep eating all of this daily? Well, absolutely no, but what we would suggest is experiment different foods using the below mentioned food in your recipes. Work towards a smart heart diet and attain a balance.
Read on to know the 6 best heart healthy foods that allow you to keep your heart in robust condition.
- Berries – Great Source of Antioxidants
Berries are great at both taste and for your heart. Berries are a great source of antioxidants. They help fight cell damage, reduce oxidative stress and also reduce inflammation. Various kinds of berries have different amounts of nutrients, so it’s best to mix them and add them to your diet. But keep in mind, berries also have high content of sugar, so eating berries in moderation is the key. Blueberries, raspberries, strawberries, blackberries, cranberries all are great for heart health and make your salad look more colorful.
- Citrus Fruits – High Source of Vitamin C
Another very potent antioxidant are citrus fruits which are high in Vitamin C. There’s ample research that shows that consuming more citrus fruits reduces the chance of developing cardiovascular diseases. Citrus fruits contain compounds that can keep the heart healthy. They are high in phytonutrients, flavonoids, and polyphenols. These are antioxidants that give the bright color to these citrus fruits. The soluble fibre and flavonoids may contribute to raising healthy cholesterol: HDL and lowering LDL and triglycerides. Fruits such as lemons, limes, oranges, grapefruits are some of the commonly found citrus fruits and they are known to boost immune system as well as reducing the risk of heart disease.
- Whole Grains – Rich in Nutrients
Whole grains are packed with great energy. They contain key nutrients that regulate blood pressure. By adding whole grains to your daily food intake, it can greatly reduce your risk for cardiovascular diseases. It’s important to choose 100% whole grains like brown rice, buckwheat, oats, rye, quinoa, wheat, barley, millets since they contain all parts of the grain – the endosperm, the germ and the bran. They are high in fibre and known to reduce risk of developing heart disease. These whole grains have also been found to reduce bad cholesterol i.e. LDL. Research has shown us that eating whole grains can reduce risk of heart disease by up to 30%. Three servings of whole grains in a day can contribute towards a good cardiovascular health.
- Garlic – Rich in Amino Acids
Garlic has long been known to contribute to heart health. Garlic contains vitamin C and B6, selenium and manganese and a chemical called allicin which plays a key role in maintaining heart health. More than 20 kinds of sulphide compounds from a fewer sulfur-containing amino acids are produced by Garlic that have diverse functions & makes it a great addition to your food to maintain heart health. Garlic is widely used as a dietary supplement for people with several conditions like atherosclerosis, high cholesterol, hypertension, coronary heart diseases and more. Recent research on garlic has also thrown light upon “Diallyl Trisulfide,” a component of garlic oil that protects the heart during cardiac surgery and also after a heart attack.
- Walnuts – Great Source of Fibre
Walnuts are a great source of fibre and rich in alpha linolenic acid (ALA), also known as plant-based omega-3 fatty acid. These are also rich in micronutrients like copper, magnesium and manganese. Nuts contain rich sources of unsaturated fats, fibre, vitamin E and amino acids like L-arginine which promote good cardiovascular health. The omega-3 fatty acids help in maintaining high LDL and decrease inflammation. Walnuts eaten in moderation improves cardiovascular health by regulating blood pressure, thinning blood and aids smoother blood flow resulting in improved levels of cholesterol. It is necessary to ensure you are not allergic to nuts and the walnuts do not contain added salts as these could cancel out the good benefits.
- Tomatoes – High in Antioxidants
Tomatoes contain a high amount of lycopene which is a plant based pigment high in antioxidants. Food rich in antioxidants prevent arteries from getting clogged and lower the risk of heart attack. Tomatoes are an excellent addition to your daily food since it is low in sugar and contains good fibre. Tomatoes also contain Vitamin B, E and flavonoids that are known to boost heart health. The high potassium content protects cells from damage. Many research shows that by increasing potassium intake and reducing sodium intake can greatly contribute to reducing the risk of heart disease.
A healthy balanced diet plays a vital role in maintaining good heart health and can decrease the risk for cardiovascular diseases. Along with diet, physical exercise also contributes greatly towards maintaining heart health. As more and more research is carried out about heart health, it’s becoming clear that the link between balanced diet and heart is clearly of utmost importance.
Minimize Your Risk Of Heart Disease Today. Contact Dr. Pavan Rasalkar for any heart related queries at +91- 99021 47888 or book an appointment here.