Heart-healthy Food Options For You!

Heart ailments account for about one-third of all deaths worldwide. A number of environmental factors, as well as certain underlying conditions affect your heart health. In addition to that, the food you eat has a huge impact on your overall health condition.

Heart healthy foods you must include in your diet

When it comes to keeping your heart healthy, most diet plans are based on foods one should avoid eating. Instead, you should take a positive approach and focus on foods that are good for you.

Here are a few food options you can incorporate in your daily diet –

• Walnuts

A great source of ‘good’ fats, omega-3 fatty acids, fibre, and macronutrients like manganese, copper and magnesium, a few servings of walnuts can lower LDL cholesterol by 16% and reduce diastolic blood pressure by 2-3 mmHg. Thus, moderate consumption of walnuts reduces your chances of getting a heart attack.

• Leafy vegetables

Leafy greens like broccoli, spinach etc. are known for their high concentration of antioxidants, minerals, and vitamins – particularly Vitamin K, which protects the arteries. Veggies are also rich in dietary nitrates, which have shown to reduce arterial stiffness, improve the functioning of cells that line the blood vessels, and lower blood pressure. Studies reveal that a high intake of green vegetables is linked with a lower risk of heart diseases.

• Berries

Berries are packed with anthocyanins, antioxidants that protect against inflammation and oxidative stress, which contribute to a range of heart disorders. Strawberries and raspberries make for a satisfying, low-calorie dessert. Try adding a few different kinds to reap their unique health benefits.

• Tomatoes

Tomatoes contain lycopene – a natural plant pigment loaded with antioxidant properties. These neutralize unhealthy free radicals, thus preventing inflammation and oxidative damage – the two factors that contribute to cardiovascular diseases. Simply add some slices to your salad bowl, and top it with chia seeds or flaxseeds.

• Dark chocolate

Cocoa plant is rich in flavanols, which helps in maintaining the right amount of nitric oxide in your body. Nitric oxide helps relax the arterial walls and aid the proper circulation of blood through the body – this is essential because a healthy heart needs oxygen and vital nutrients to function. Besides, the flavanols act as an antioxidant, preventing ‘bad’ LDL cholesterol from sticking to the arterial walls. For the best health benefits, try consuming dark chocolate that contains 70% of cocoa.

What you put on your plate can influence every aspect of your heart health – from triglycerides and cholesterol to inflammation and blood pressure.

Incorporating these heart-healthy foods as part of a well-balanced, nutritious diet can keep your heart in good shape and put you at minimal risk of cardiovascular diseases.