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Heart-Healthy Foods

heart healthy foods diet

Healthy living is all about making right choices. What you put in mouth matters a lot in deciding your health or disease status.

Here is a list of top 10 heart-healthy foods one must incorporate in his diet which help in protecting your heart and blood vessels and keep heart diseases at bay.

1. Salmon & Tuna

These fishes are abundant in omega-3 fatty acid. They can effectively reduce blood pressure and also keeps clotting of blood in the vessels at bay. Eat at least 2 servings in a week and reduce chances of dying of heart attack by up to one-third.

2. Flaxseed

These small seeds are full of fibre and omega 3 and 6 fatty acids. A little sprinkling of flaxseed in your daily cereal or bread can go a long way to save your heart. Never forget to coarsely grind flaxseed before using to achieve its maximum benefit.

3. Nuts

Almonds & walnuts are full of omega-3 fatty acids, mono- and polyunsaturated fat and fibre. They are a good source of healthy fat. A handful of these are a good option for that 4 pm hunger pang as a small snack.

4. Red wine

Red wine in moderation is said to improve the ‘good’ (HDL) cholesterol. Antioxidants in red wine known as polyphenols (resveratrol) help in protecting the lining of heart’s blood vessels. Recommended per day limit for men is 1 to 2 drinks and for women, 1 drink a day.

5. Beans & legumes

Beans are packed with cholesterol & blood pressure lowering soluble fibre. They contain heart-smart nutrient - folate, a vitamin which helps in reducing blood homocysteine (a biomarker for heart disease). They are also a good substitute for animal protein, which is often loaded with saturated fat.

6. Dark Chocolate

Coca bean is rich in flavonoids and antioxidants which have good effects on heart and blood vessels. Eating a small amount of dark chocolate 2 or 3 times a week can help lower blood pressure and may prevent the formation of blood clots.

7. Oats

Oats contain beta glucan, a soluble fibre which helps in bringing down cholesterol levels, especially the LDL (bad cholesterol) in the body. Having oatmeal for breakfast is a great way of starting a heart healthy day.

To live healthy & happy, one must keep a check on the body’s functioning by going for regular health checkups. This helps in assessing risk factors and diagnosing diseases at an early stage, which will result in effective treatment and better management of the condition.

Know your complete health status by full body checkup packages designed and facilitated by Indus Health Plus, the preventive checkup specialist.

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