Food that will keep your heart healthy
Fish: Fish is a good source of omega 3 fatty acids which helps in lowering bad cholesterol preventing from heart disease. Fishes like salmon, mackerel, surmai,tuna should be added in the diet. Avoid deep frying of fishes, instead you can grill,steam or shallow fry it.
Seeds: Various seeds like flaxseeds,pumpkin and chia seeds are good sources of omega 3 fatty acids as well as fiber. These seeds possess both the properties of heart healthy foods. Try adding dry roasted seeds in between meals or can also grab handful of it as a healthy snack
Nuts: Just as seeds few nuts like walnuts and almonds are part of heart friendly foods. They contain fats that lowers buildup of plaque in coronary arteries. As a result it helps it reducing bad cholesterol and keep your heart free from diseases.
Green tea: Since it is a good source of antioxidants, it helps in slow down the fat deposits in arteries. Fat deposition is one of the major leading cause of heart problems. Hence try adding atleast 2 cups of green tea in a day.
Garlic: High blood pressure is one of the risk factor to heart diseases. If left untreated it can cause walls of the arteries become overstretched. This can lead to scarring. Because garlic helps in lowering blood pressure it can prevent scarring and hardening associated by atherosclerosis.
Spices: Spices like cinnamon and turmeric helps in improving heart health. Cinnamon helps in lowering triglyceride levels and also bad cholesterol both of which are risk factors for heart disease. Turmeric contains curcumin that helps in improving the function of endothelium, lining of the blood vessels. Endothelial dysfunction is one of the leading cause of heart disease. Turmeric also has antioxidant property
Dark chocolate: It contains 50-90% cocoa solids which are rich in plant chemicals called flavonols. These flavonols support the production of nitric oxide,which relaxes blood vessels and improves blood flow.
Berries: Various berries like strawberries,raspberries,blueberries contains anti-inflammatory property.It is also rich in antioxidants like anthocyanins which protect against oxidative stress and inflammation that contribute to development of heart disease.
Green leafy vegetables: Green leafy vegetables like spinach,collard greens,kale are rich in antioxidants,vitamins and minerals.They are rich source of Vitamin K
Fresh herbs: When fresh herbs are used instead of salt to enhance the taste of the preparation you are making a healthy choice by cutting down on salt intake.
Fats and oils: The type and the quantity of oil used is very important. Using a combination oil helps to achieve ideal ratio of fatty acids that are required by the body. One combination can be using equal quantity of rice bran/sesame/groundnut oil in combination with soya/mustard/canola oil which are good sources of omega 3 fatty acids. Avoid trans fat and saturated fats as they are bad for health. Check for nutrition label before buying any products.
Whole grains: Choose whole grain carbohydrate foods as these are protective against heart disease. They are also rich in fibre that helps the bowels work properly and improves cholesterol and glucose levels.
Legumes: Pulses and legumes are good sources of proteins also high in fibre and other minerals as compared with animal proteins like meats that are high in saturated fats. Legumes are high in potassium and low in sodium hence it helps in lowering blood pressure and in preventing from heart diseases.
Green leafy vegetables: They are great sources of vitamins and minerals especially Vitamin K which helps protect your arteries and blood clotting. These vegetables are also high in nitrates that helps reduce arterial stiffness and improves blood pressure and lowers the risk of heart disease
High fiber
Good fats
Activity according to requirements of the body
And eating meals on time
For detailed discussion better to connect over consultation
Here are six heart-healthy foods:
1. Oats– High in soluble fiber, helping lower cholesterol.
2. Brown Rice– A whole grain that supports heart health by regulating cholesterol.
3. Garlic– Known for lowering cholesterol and blood pressure.
4. Salmon– Rich in omega-3 fatty acids, which reduce inflammation and protect the heart.
5. Leafy Vegetables (spinach, kale, amaranth)– Packed with vitamins and antioxidants that promote cardiovascular health.
6. Flaxseeds (Alsi)– Rich in omega-3s and fiber, helping lower cholesterol and blood pressure.
These foods can be great additions to a heart-healthy diet!
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You can include nuts, whole grains, fresh fruits and veggies, restrict your sodium and sugar, no processed items. Kindly consult for further details it varies according to other parameters too.
Healthy afternoon,
A heart healthy diet includes:
1. Protein: lean mass like skinless chicken, turkey, fish high in omega -3 fatty acids like salmon, tuna, eggs, nuts , seeds, and soy products.
2. Fruits and vegetables:
Fresh or low - sodium canned fruits and vegetables.
Berries like strawberries, and blueberries are especially good for health .
3. Whole grains: a key component of a heart healthy diet
4. Healthy fats : avocado, olives
5. Herbs and spices:
Use herbs and spices to flavour foods instead of adding salt
A heart healthy diet also limits:
1. Saturated fat and high fat dairy products
2. Fatty meats, pizza, burgers, creamy sauce and gravy
3.sodium
4. Foods and drinks added sugar.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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