‘Health is wealth’ this saying is bonafide accounted as the most genuine fact. Nowadays, a man is chasing more earnings and living standard and his health is moving down the hill. The most common health issue raising is heart problems. These heart problems are basically known as cardiovascular diseases (CVD), including heart attacks, strokes, high blood pressure and lots more. These problems occur because obesity, smoking, lack of exercise, excessive consumption of alcohol and lastly poor diet. ‘If your heart is good, then so as your brain and you too’. To keep oneself far away from diseases or any ailment one must include exercise in one’s routine and most importantly proper diet.
Proper intake of the decent diet enables the body to fight against health glooms. The proper and correct choices of food can seriously prevent heart problems up to 70%. One can make his/ her kitchen with a heart healthy food cargo by introducing new taste and flavour to the diet. The whole day can become heart –healthy from breakfast to dinner by bringing up the diet with different fatty fishes, vegetables, whole grain, berries, oats and much more to step forward to a healthier you! Now there is some food stuff which is good for your heart.
1. Fatty fishes.
Fishes are a great source of vitamins and minerals. They are advised to be twice in a week. Fatty fishes are enriched with omega-3 oil and vitamin D which is healthy for the heart and reduces heart attacks, blood pressure problems. Fishes like tuna, salmon, sardines, mackerel are some of the fishes which boost heart protection, moderate heart beat rate and lower inflammation.
Nuts being incorporated with unsaturated fats and amino acids prove to decrease heart diseases and ease the blood flow. Walnuts, peanuts and almonds, full of omega-3 fatty acid, fibre, vitamin E-builds up healthy hearts.
Plate oatmeal once a day and adds to the high amount of fibre, potassium, omega-3 fatty acids in your diet. This will keep the arteries clear and healthy, lowering down the level of bad cholesterol.
Berries are packed with large amounts of antioxidants and reduce the risk of heart attacks, decrease blood pressure and dilate the blood vessels. Strawberries, blueberries, etc having thrice in a week shows exemplary results.
Coffee has the high quantity of antioxidants, it reduces the risk of diabetes and Alzheimer disease. And another beverage completely flavoured with herbs i.e., green tea, which lowers hypertension and other cardio benefits, reducing blood clotting.
Soy products are cholesterol free, having higher levels of fibre, polyunsaturated fats, vitamins and minerals. Soy milk that is one of the beverages reduces cholesterol and niacin present in that helps to boost the blood circulation.
6. Dark chocolate.
Dark chocolates with more than 70% cocoa contain polyphenols which help clotting, inflammation and high blood pressure. Daily consumption of dark chocolate reduces the risk of heart attacks and strokes. It relaxes arteries and increases blood flow.
7. Red wine.
Any alcohol in small amount works for the heart health. Red wine with antioxidant property helps to reduce cholesterol and increases arterial health as well as preventing cancer too.
Serving a handful once in a day lowers hypertension and high blood pressure. These are packed with potassium which increases immune boosting antioxidants.
9. Citrus fruits.
Citrus fruits like oranges, grapes etc are enriched with vitamin C and flavonoids which reduce heart diseases and strokes. Citrus fruits are so vital for human body.
Vegetables like cauliflower, broccoli, Brussels sprouts, spinach, kale are highly rich in fibre, vitamins and heart-healthy nutrients which give an extra boost to the heart. These reduce the risk of heart attacks and lower the cholesterol.
Olive oil, liver, legumes, potatoes, pomegranates, tomatoes, garlic, flax and chia seeds avocado, whole grain products like bread, rice, pasta, lentils, yams are some of the heart healthy food that must be on one’s plate.