Hi Friends! Heart diseases are the no.1 killer across the world. The foods which help us keep our heart in good should be in our diet & today my topic will be the same. The risk of heart attacks & strokes (cardiovascular diseases) can be reduced by healthy eating & healthy living. Find the below list to make a difference in your diet.
Nuts: They are a source of plant Omega-3 fatty acids, mono & poly unsaturated fatty acids favorable for the heart, magnesium, Vitamin E, phytosterols, which prove an excellent combination for the heart, especially walnuts & almonds.
Salmon or Other Fatty Fish: The most important source of Omega-3 fatty acids. They also have good amount of folate & Niacin & have shown excellent food to keep your heart healthy.
Black or Kidney Beans: They are a source of healthy protein without unhealthy fats. They are also rich in Vitamin B complex, niacin, calcium & soluble fiber. They help fight diabetes as well which has shown a big role in connection to cardiovascular diseases.
Tofu: Soy products like Tofu & soy milk are excellent source of protein & have no unhealthy fats. They are rich sources of polyunsaturated fats, potassium, niacin, folate, & magnesium. It also reduces blood pressure & LDL levels.
Broccoli & Spinach: They are high in dietary fibers which help cleanse your system. Other nutrients like Vitamin A, B complex, Vitamin C magnesium, potassium & calcium make it a power packed food for salads & veggies.
Red Bell Peppers: They are rich in Vitamin C, Vitamin B complex, betacarotene & lutein along with folate, potassium & fiber, also tasty to add in your veggies & salads.
Oranges & other citrus fruits: These fruits are rich source of Vitamin C which is a super antioxidant in fighting free radicals in the body responsible for damage. Also they have Beta-cryptoxanthins, beta & alpha carotenes & lutein and folate, potassium & fiber.
Tomatoes: Mentioned in my previous posts as well, they are rich in potassium healthy for blood pressure levels. Vitamin C, Alpha & Beta Carotene lycopene, lutein, folate & fiber are the other nutrients present in tomatoes like citrus fruits. Due to their low calories & sugar level they are a very good source of dietary nutrients.
Papaya: They are rich in a variety of Vitamins & minerals. They contain Vitamin C & E, beta carotene, lutein & beta cryptoxanthin, calcium, magnesium & potassium. High in soluble fiber as well makes it an excellent choice for heart patients.
Tea: It is rich in catechin & flavonols (antioxidants), a much preferred beverage in Asian countries. It helps reduce the risk of heart attack & stroke by around 20% as suggested in research.
Oatmeal: High in soluble fiber which help in fighting cholesterol. They also are a source of calcium, folate, niacin, magnesium & potassium. Other whole grain meals are also considered to be great foods for heart health.
Extra Virgin Olive Oil: Olives both green & black are great for health & a source of good fat for the body. The presence of Monounsaturated fats which help reduce blood cholesterol & blood sugar levels.
Pomegranates: Numerous antioxidants like polyphenols & anthocyanins have shown to help improved flow of blood to the heart. It helps prevent the stiffening of arteries.
Dark Chocolates: My favorite addition to the list as usual high in antioxidants have been known to fight bad cholesterol in the body with the help of flavonoids present. This can only be seen in chocolates with content of 60-70% minimum cocoa & not milk chocolates.
Water: Last but not the least water, it helps your system by acting as a cleaning agent. Drinking lots of water helps you excrete toxins from the body.
Eat Healthy & Stay Happy! Thank You Friends...
3. Eat smaller meals, many times a day: Eating small meals are related to weight loss & helps weight maintenance. Skipping meals is not a good idea, as then the body tends to store carbs for future use. Eating lots of vegetables, fruits & fiber filled foods help you feel full for longer.
