Healthy foods for a healthy heart
Given today’s hectic lifestyles, especially that of young urban India, your heart is at a rising risk of heart diseases https://bit.ly/2KRT8kt. Hence it is very important to ensure that you are getting the right nutrition not only to get through the daily demanding schedules but also keeping your heart in good health. We have put together a partial list of some of the foods that are wonderful for your heart.
1. Green leafy vegetables
Commonly found green leafy vegetables like Spinach (palak), Colocasia (arbi), Fenugreek (methi), and Dill leaves (shepu/suva) are well-known for their wealth of vitamins, minerals and antioxidants. They are also a good source of vitamins and minerals that facilitate proper blood clotting for and protect your arteries. They are also a good source of fiber that reduce cholesterol lower risk of heart diseases.
2. Fatty fish and fish oil
Fatty fish are a good source of Omega 3 fatty acids that help in reduction of triglycerides, reduction of blood pressure levels in people with high blood pressure, reduction of inflammation, elevation of HDL ‘good’ cholesterol, and promote a healthy heart. Commonly found Indian fish such as Indian Salmon (rawas), Mackerel (bangda), Pomfret (white and black variations a.k.a. halwa) are good sources of Omega 3. You many also go their international varieties such as Salmon, Saradines and Tuna if you’re a fan on canned food. But the fresher the better, and hence it would be good to stick to the Indian variations.
In addition to being high in proteins, oats comprise of complex carbohydrates that release slow and continuous energy, making you feel fuller for longer. Not only does this do wonders for your metabolism, but also delays your next meal, helping you loose weight in the long run. Oats are also high in fiber, which is again good for regulating cholesterol.
Nuts such as walnuts and almonds are a great source of fiber, micronutrients, vitamins and minerals that play a significant role in heart’s health. They reduce LDL cholesterol a.k.a. ‘bad’ cholesterol which is notorious for causing serious heart diseases. They also nutrient dense and have high fiber content which fights cholesterol and keeps your heart healthy. Additionally, they also serve as a good snack and keep cravings at bay.
5. Whole grains
The term ‘whole grains’ means all the three nutrient-rich parts of the grain – the germ, the endosperm and the bran. Most common whole grains available in your supermarket stores are whole wheat, brown rice, oats, and quinoa. As compared to refined/processed grains, whole grains haver a much higher percentage of fiber, which, as mentioned earlier, aids in reduction of LDL or ‘bad’ cholesterol and keep your heart healthy
Stay tuned for a follow-up post including more such heart-friendly foods.