Owing to our erratic lifestyle and unhealthy eating habits, the number of heart diseases these days is soaring up an average adult’s health chart. With some positive changes in your daily schedule and eating habits, the risk of heart diseases can be avoided or lowered to a considerable extent.
Apart from including routine exercise in your lifestyle, a diet comprising of low fat, low cholesterol content and rich in soluble fiber can go a long way in safeguarding your heart. Here is a list of heart healthy foods to nourish your heart and keep it ticking strong.
Oats contain Omega 3 fatty acids and are also rich in dietary fiber. One of the components of the fiber present in oats is beta glucan that helps in reducing the blood cholesterol thereby making it a heart healthy food. Oats also help in maintaining weight and boost your energy level.
Raisins contain antioxidants that help in combating the growth of a particular kind of bacteria that leads to gum diseases. People suffering from gum diseases stand a high chance of developing heart problem. It is thus suggested to include raisins in your daily diet to avoid unhealthy gums and lower your chances of cardiac related health concerns.
A handful of almonds can work wonders for your heart. This nutritious dry fruit is rich in antioxidants and helps in preventing any kind of damage to the cells. They also help in lowering the bad cholesterol. Almonds may be consumed as it is or may even be added to different food items such as oatmeal, yogurt, custard, milk shake, etc.
Flaxseeds contain Omega 3 fatty acids, phytoestrogens and fiber. Ground flaxseeds can form a part of different food items and add to their nutritional value. These seeds help in keeping your energy level high all day long.
Consuming whole grain food keeps you in shape and also keeps your heart pumping well. It has been observed that those who have sufficient amount of whole grains on a regular basis have leaner bodies and also have a low risk of heart problems.
It is recommended to include different varieties of beans such as kidney beans, navy beans and black beans as they help in lowering the cholesterol level, regulating blood sugar and controlling blood pressure. They also contain B-complex vitamin, magnesium, omega 3 fatty acids, soluble fiber, calcium and niacin, among a few others. You may cook it separately or add it to soups, rice or noodles to enhance their nutritional value.
Broccoli is yet another vegetable which is considered healthy for your heart. It includes nutrients such as Vitamin C, E, folate, calcium, fiber and beta carotene that help in reducing the bad cholesterol. Broccoli may be cooked separately or may even be added to soups or other snacks.
This green leafy vegetable offers a host of health benefit, especially for heart. It contains various essential vitamins, minerals and phytochemicals that guard against health diseases and also help in preserving your eye sight.
Who can ignore the wonderful fruits? While every fruit is good for heart in its own way, apples, berries, oranges, kiwi and avocado are particularly know to reap more benefits.
Salmon is a rich source of protein and helps in combating various diseases. It also contains omega 3 fatty acids which are considered extremely well for the heart.
Walnuts, acorn squash, carrots, blueberries, soy milk, tofu, asparagus, tomatoes, sweet potatoes and oranges are among some of the other heart healthy fruits, vegetables and dairy products that are recommended to include in your meals.
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