Top 10 heart healthy foods

By: Pavitra Sampath | | Updated: April 1, 2015 12:22 pm

These days heart disease is affecting a number of us. A condition that was thought to only affect the elderly is now a disease that affects even people as young as 25. As the adage goes, prevention is better than cure. Here is a list of heart healthy foods that can help keep your heart in top shape: Also Read - Chinese man loses half his liver after eating undercooked fish: 7 foods that you should never eat raw

Nuts: Nuts such at Walnuts, almonds and pistachios are high in Omega-3 Fatty acids. These omega-3 fatty Acids are like elixirs for your heart. They help in proper functioning of the heart and help reduce the plaque formation in its arteries. The fibre content in the nuts help to ease the digestive tract, thereby helping your metabolism. Our expert Mrs Shilpa Mittal says, a hand full of nuts, had as a mid day snack can help speed up your way to weight loss and protect your heart. Read more about the benefits of nuts in our article eat nuts to prevent heart disease.

Fish: Nutritionist Shilpa mittal says that including two or more servings of fish such as ‘rohu’ or salmon, per week can lower your risk of heart disease by upto 30%. She says fish contain Omega-3 fatty acids, which helps to lower your levels of triglycerides. Omega-3 is known to lower blood pressure slightly and can help prevent irregular heartbeats.

Flax seeds: These again are another great source of Omega-3 fatty acids. Apart from providing you with the essential fatty acid it also provide a good source of fibre. Flax seed also contains a compound called lignin that are high in both plant estrogen and antioxidant properties. According to experts, flaxseeds are about 75-80 times higher in lignan content than other plant foods.

Yellow/red fruits and veggies: Fruits such as apples, bananas and pomegranate are high in yellow and red colour. Veggies such as tomatoes, lemons and carrot are also great source of this pigment. The red and yellow pigment in these fruits and vegetables are high in beta carotene which is a great antioxidant. It helps to reduce the damage cause by free radicals which are highly detrimental to the heart muscles and its proper functioning.

Red kidney beans: Nutritionist Shilpa Mittal says that Kidney beans (or rajma) should be included in your diet. Consuming about two servings of beans twice a week could lower your risk of heart disease. Kidney beans contain soluble fibre which helps bind to cholesterol, inhibiting it from getting absorbed in the body. It is also a high protein source that helps repair damaged muscles and build overall strength.

Garlic/onion: Garlic and onions contain a compound that acts as an effective blood thinner. Ideally a daily dose of two pods of garlic and one onion in your diet can help the heart work better. For people already suffering from heart disease or plaque formation, onions and garlic can prove to be very beneficial.

Oatmeal: Oatmeal is a store house of fibre. It is well known as a healthy breakfast when mixed with fresh fruits or the dried variety. Oatmeal provides a feeling of fullness and is great to keep cholesterol related diseases including heart disease at bay.

Raisins: Contain a high amount of antioxidants. Their probiotic property also helps to keep the stomach lining healthy and working well. A hand full of raisins on a daily basis serves as a good in between snack and provides instant energy.

Chocolate: The benefits of chocolate on your heart are well documented. Researchers say that a small piece of dark chocolate on a daily basis helps to boost the body’s antioxidant reserves and protects you from heart disease.

Green tea: A relatively new fad, green tea’s antioxidant effect on the body is well documented. Having two cups of unsweetened green tea helps your body fight against heart detrimental factors such as cholesterol and plaque.

There is no need to starve yourself in order to prevent heart disease. Choose the right kind of food and you are on the right path! Also Read - Watch your diet if you have high cholesterol: Avoid carbs, not saturated fat

Read more about causes, symptoms, diagnosis and treatment of heart disease.

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Published : October 1, 2012 5:28 pm | Updated:April 1, 2015 12:22 pm

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