World Heart Day (29th September) is celebrated to make people aware of the things that could be hurting your heart and how better care can be taken of this vital organ. Following a balanced and healthy diet is an essential method of safeguarding your heart against coronary diseases. On this day let us pledge to start eating healthy. Studies have found that adding some basic food items to your diet that your heart simply loves, along with regular physical activities and regular health screening can prevent several cardiovascular complications. Add these easily available food items to your diet for a heart-healthy hearty meal.
Fish - Fish and fish oil are abundant in lean proteins and Omega3 fatty acids that loads your heart with all the goodness it needs. It has proven results of reducing blood pressure, cholesterol and triglycerides as well as fasting blood sugar, reducing your tendency to develop coronary diseases. If you do not consume fish, make sure to include fish oil supplements and Omega3 supplements in your diet.
Legumes - Legumes and green leafy vegetables are a great source of antioxidants, vitamins and minerals, including Vitamin B and Vitamin K, is essential in promoting blood clotting. The nitrates found in these improve arterial and blood cell function.
Beans - Beans are rich in fibres and essential bacteria that improve the health of your gut and reduce the chances of lifestyle disorders like diabetes, hypertension, etc. that are detrimental for your heart. They also reduce inflammation of blood vessels and largely reduce LDL cholesterol that is bad for the heart.
Nuts, Seeds and Whole grains - Nuts, seeds and whole grains supply your heart with Omega3, phytoestrogens, monosaturated fats and fibres. Include nuts like walnut and almonds in moderation in your diet. Adding chia seeds, flax seeds, oats and other whole grains in your daily diet fulfil your calorie requirements and give your heart a healthy boost.
Dark Chocolate - Although research is yet to completely prove the benefits of small amounts of dark chocolate in your diet, it is known to reduce the number of chronic conditions that affect the heart and bring down the chances of atherosclerosis. Again, it does make you happy and relief stress significantly, and therefore, has a positive effect on your heart in small amounts.
Wine - A glass of red wine flavonoids like catechins and antioxidants like resveratrol that improves the health of blood vessels, prevent clots and improve the good cholesterol count in the body. However, the daily intake must not overshoot two glasses for men one for women.
What you put in your body directly affects your blood pressure, cholesterol, triglycerides, and a horde of other physiological conditions that put your heart at risk. As you might have noticed heart-healthy food need not necessarily compromise on the flavour. Make the right choice about what food you serve your heart and add years to the health of the heart.