Cardiovascular diseases are becoming an increasing health concern due to unhealthy eating habits, work and personal life related-stress, sedentary lifestyle and lack of exercises.
Heart problems also get coupled with high cholesterol levels and blood pressure too.
One needs to eat the right foods for if.
Eat well, live long
Heart disease prevention means we can enjoy a great variety of delicious foods that will diversify our culinary experiences and bring us extraordinary gastronomic pleasure.
Here’s a list of foods that are good for your heart:
- Green leafy vegetables – Green leafy vegetable like spinach, fenugreek, pak choy, radish leaves, lettuce, etc. are known to reduce the risk of heart diseases. That’s because they are extremely low in fat, calories and high in dietary fibre. They also contain folic acid, magnesium, calcium, potassium, etc.
Tomatoes is a good source of vitamins and acts as a blood purifier. Regular consumption of tomatoes is known to reduce the risk of heart diseases. Vitamin K present in tomatoes helps to prevent occurrences of hemorrhages. Eat tomatoes in the raw form in salads or sandwiches, cooked form in gravies or simply good old ketchup.
- Apples – contain guercetin, a photochemical containing ant-inflammatory properties. It also helps in prevention of blood clots. Eat apples for breakfast with your cereal or eat them as a snack when you’re hungry.
- Oranges– Reduce blood pressure, cholesterol, and heart failure
- Pomegranates– Bringing down LDL is important, but so is preventing the oxidation of that cholesterol.
- Oats – One the most healthiest options available for breakfast. Oats contain beta glucan, which is a soluble fibre that helps bring down cholesterol levels especially LDL (bad cholesterol) in the body.
- Whole grains – wheat, barley, millet, pulses and beans are good for the heart because they provide natural fibre and vitamins. They contains vitamin E, iron, magnesium and a host of anti-oxidants. Regular consumption of of whole grains reduces blood pressure too.
- Soy protein – Soy is an excellent healthy substitute for red meat.
- Egg Yolk- it is the egg yolk where saturated fats are stored. Do not cut away completely from egg yolks as they contain vitamin A and B and are a powerhouse of energy.
- Olive oil – Olive oil is one of the most healthiest oils available, whose consumption is actually good for the heart. Having olive oil as a regular part of your diet, helps ion lowering LDL (bad cholesterol) in the body. Olive oil contains monounsaturated fats that are good for the heart and are packed with anti-oxidants. Drizzle some olive oil in your salad as a dressing or substitute it for your normal cooking oil and see the difference.
- Almonds – Almonds when eaten in moderation is known to lower cholesterol levels in the body and heart diseases and are a good source of monounsaturated fats.
- Nuts- Munching on a handful of nuts can do wonders for your heart. Nuts have high amounts of unsaturated fats, which is good for the heart as it helps in reducing the inflammation of the arteries
- Garlic– Reduces blood pressure and plaque
- Dark Chocolate– Reduces blood pressure
- Lentils– are associated with an 82% reduction in the risk of death from heart disease. They have lean vegetable protein and fiber but also folate, magnesium, and potassium. By counterbalancing salt, potassium is crucial for keeping blood pressure under control.
- Legumes are great for the heart and have antioxidants, proteins and fiber.
- Berries are the new power foods. These fruits are packed with antioxidants and help to significantly reduce blood pressure.