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Best superfoods for excellent heart health

Don’t rely too much on fibre-rich foods to tame your post-workout hunger pangs. They may lead to water retention and temporary weight gain. © Shutterstock.

Want to maintain good heart health? Eat these superfoods.

Written by Aishwarya Vaidya |Updated : May 30, 2018 1:37 PM IST

Eating unhealthy foods can increase your risk of heart disease. Similarly, if you adopt healthy eating habits, it can help you to keep the heart diseases at bay. So, follow a heart-healthy diet to combat heart ailments and stay healthy and hearty!

Rutika Murudkar, a clinical nutritionist specialized in diabetes and cardiac care at Naraindas Morbai Budhrani Trust for cancer patients, advises, "Include a variety of fruits, vegetables and fibre. Whole grains, skinless poultry and fish should be a part of your diet. Avoid consuming carbonated drinks."

Read: 4 ways to take care of your heart when you start to exercise

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She adds, "Consuming salmon, tuna, mackerel which contains omega -3 fats can be helpful. It also lowers the levels of triglycerides in the blood which can cause blood clotting can be helpful. It can also regulate the irregular heart rhythms. Include oils like rice bran, peanut, wheat germ, pumpkin seed and sunflower. Control your portion size as going over-board can invite a lot of health problems."

Eat and avoid these foods:

Fresh vegetables - tomatoes, cabbage, carrots and leafy green salads.

Eat broccoli, spinach, kale and so on.

Apples, berries and pomegranate can be a good option.

Eat fat-free or low-fat dairy products.

Consume green tea, legumes, nuts and soy.

Cut down on sodium: Don't eat more than 2400mg/d.

Avoid eating saturated fats: cakes, cookies, pizza, burger and so on.

Read: Heart disease: 7 ways to keep your heart fit and strong

As per Rutika Murudkar, "Along with diet, physical exercise is also equally important. Take up a physical activity you like and do it regularly. Since, this will pay a way towards leading a healthy life and benefit you in the long run."

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