Today 29th September will be observed as World Heart Day. This occasion is created by the World Heart Federation. It informs about CVD that includes stroke and heart disease. It is the leading cause of death worldwide claiming nearly 18 million lives every year. This day highlights the things that individuals can take to prevent and control heart-related diseases.
Nutritionist Avni Kaul says good lifestyle that includes regular exercising and eating healthy foods can keep your heart fit and fine.
Though it is quite tough to change your eating habits but there are certain foods that can actually help you to gain good heart health. Once you know which foods are best for your heart by adopting them you will gradually proceed towards the goal of getting a healthy heart.
In this article, Delhi’s prominent Nutritionist and Dietitian Avni Kaul shares some essential foods for your heart.
Oatmeal
Oatmeal is rich in soluble fiber, which can reduce cholesterol. It works like a sponge in the digestive tract and soaks up the cholesterol so it is removed from the body and not absorbed into the bloodstream. It is recommended to not to consume instant oatmeal, which often contains sugar, and looking instead for old-fashioned or even quick-cooking oats. Other whole grains such as bajra, and jowar are also an excellent source to eat.
Citrus Fruits
Oranges and grapefruits have high amounts of the flavonoids that nearly 19% reduces the risk of ischemic stroke (caused by a clot). Citrus fruits are also rich in vitamin C, which has been associated with a lower risk of heart disease. Do not consume citrus juices that contain added sugar.
Garlic
Garlic is used for several conditions related to the heart and blood system. These conditions include high and low blood pressure, high cholesterol, inherited high cholesterol, coronary heart disease, heart attack, decreased blood flow due to narrowed arteries, and hardening of the arteries (atherosclerosis).
Mushrooms
The fiber, potassium, and vitamin C present in mushrooms all contribute to cardiovascular health. Potassium and sodium combinedly work in the body to help regulate blood pressure. Besides, an intake of 3 grams of beta-glucans every day can lower blood cholesterol levels by approximately 5%.
Tomatoes
Tomato consumption is quite popular in India. Be it raw or in a curry. Tomatoes are high in heart-healthy potassium. Besides, they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that helps to get rid of bad cholesterol, keep blood vessels open, and reduce the heart attack risk. Since they’re low in calories and low in sugar, they don’t detract from an already-healthy diet.
Walnuts
Walnuts contain good-for-your-heart fiber. They also contain vitamin E, that helps lower bad cholesterol. And walnuts, are high in omega-3 fatty acids. Some people in the past used to avoid it because they’re higher in fat, but if one eats walnuts daily they leaner than people who don’t. And leaner people are at a lower risk of getting heart problems.
Spinach
When it comes to your health, you really can’t skip vegetables. But green vegetables will give an extra boost to your heart. They are filled with carotenoids, which works as antioxidants and free your body of potentially harmful compounds. They’re also rich in fiber and contain tons of vitamins and minerals. Spinach is one of those leafy green vegetables that could be extremely beneficial to keep your heart healthy.
Avni Kaul is Founder of Nutriactivania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition