Cardiologists say that the best diet for a healthy heart is one that is teeming with vitamins, antioxidants, minerals, phytochemicals, and fiber.
Vitamin E reduces your risk of a future heart attack. Vitamin C and vitamin E together help in protecting your arteries from oxidized cholesterol. Antioxidants play a huge rule in preventing heart diseases. And minerals like potassium and folic acid help in regulating blood pressure levels and the amount of homocysteine found in the bloodstream. It is an amino acid linked to a possible risk for blood clots. Also, consuming food rich in phytochemicals, compounds produced by plants to help them thrive or thwart competitors, can reduce the risk of cardiovascular disease.
Food good for the heart should also be low in saturated fats and trans fats. This is because eating saturated fats raises the level of cholesterol in the blood. That increases your risk of heart disease and stroke. Hight level of trans fat is even more bad news than saturated fat. Trans fats are known to spike up bad cholesterol levels and lower good cholesterol levels.
Finding food that fills all the checkboxes can be difficult. So, we have compiled a list of nine food items that can keep your heart healthy and young. Make sure to include them in your meals.
Berries
You should eat berries like blueberries, raspberries, and strawberries whenever you can get your hands on them. They are rich in heart healthy fiber. For most of the berries, just half a cup delivers four grams of fiber. Along with fiber, they also provide you with twenty-five percent of your recommended intake for manganese and vitamin C. Berries such as raspberries are low in fat. Also, they have high levels of polyphenols, helping to reduce heart disease risk.
Fish
Most fishes such as salmon, mackerel, and tuna are high in omega-3 fatty acids. Omega-3 are also found in many dietary supplements. They can decrease triglycerides. They can lower blood pressure slightly while reducing blood clotting and decreasing stroke and heart failure risk and reduce irregular heartbeats.
Soy
Foods such as soybeans, tofu, and soybean oil are rich in soy. Research shows that protein found in soy lowers blood cholesterol levels and also improves blood pressure and arterial health. They all are also good sources of isoflavones which have shown potential in improving the risk factors for cardiovascular disease.
Whole grains
Whole grains are an essential part of a heart-healthy diet. Food items that contain whole grain, such as bread, cereals, and oatmeal are good for your blood cholesterol. This is because many whole grains are good sources of dietary fiber. Dietary fiber improves blood cholesterol levels and lower the risk of heart disease, stroke, obesity and also type 2 diabetes.
Nuts
Eat nuts such as almonds, pecans, and walnuts. As a replacement for foods high in saturated fat, nuts can be a good choice. They are high in protein and fiber content. Most nuts are generally healthy. But some may have more heart-healthy nutrients than others. Nuts like walnuts contain high amounts of omega-3 fatty acids. Almonds, hazelnuts, and pecans are among the nuts that appear to be quite heart-healthy.
Olive oil
Olive oil is rich in monounsaturated fatty acids. These fatty acids are one of the good fats. In fact, according to many pieces of evidence, monounsaturated fats have a number of health benefits. They can help with weight loss. They can reduce the risk of heart disease and can also decrease inflammation.
Beans
People suffering from heart diseases must consume beans such as pintos, lentils, kidney beans, and chickpeas. This is because, unlike some animal proteins, beans don’t have much saturated fat. They are high in minerals, vitamin B and protein. They reduce blood sugar and assist in maintaining a healthy gut. People who eat beans as part of their heart-healthy diet, enjoy improved blood cholesterol. His cholesterol diet is a leading cause of heart disease.
Fruits and vegetables
Fruits and vegetables such as broccoli, spinach, and apple are an important part of the heart diet. Broccoli not only reduces cholesterol but also aids in heart health by keeping the blood vessels strong. The sulforaphane found in broccoli is also an anti-inflammatory chemical. It may be able to prevent or even reverse damage to blood vessel linings. These problems are usually caused by chronic blood sugar problems.
Teas
Green and black teas are considered to be heart healthy. Green tea can significantly lower saturated fats and triglycerides, improving the risk factors for cardiovascular diseases.
Cardiologists like Naresh Trehan always believe that prevention is better than cure and hence he provides some tips on World Heart Day on how to keep the heart healthy.
Dr Naresh Trehan starts his day with 30 minutes each of yoga and cardio exercises. This keeps him very fit and also lends flexibility to the body. Given the nature of his work, this regime and calms him so that Dr Trehan can face every day with confidence. After a hard day’s work, for Dr Naresh Trehan, listening to music and spending time with friends and family are great stress relievers as well.
As far as food habits are concerned small, frequent meals or snacks every 3 hours, which include nuts, fruits, salads and small low-fat meals are what Dr Naresh Trehan suggests. This way the body gets all the necessary vitamins, minerals and constant energy throughout the day. This also helps him avoid overeating.
Stay busy: An idle mind is prone to anxiety, stress and unnecessary worries. Staying busy keeps Dr Trehan’s mind sharp, brings about a sense of well-being and purpose. He believes that typically people who retire and stop working in their 50s and 60s age fast—within a couple of years—with its attendant complications.
Get checked: Dr Naresh Trehan also suggests to get regular check-ups. At Medanta Hospital in Gurgaon which he has founded, there are several different types of cardiac health check-up plans which cater to a wide age segment.
Persevere: Finally, Dr Naresh Trehan believes that it is most important to persevere with what you have planned, to stay healthy and follow the above steps diligently. He knows well enough that it is easy to get lazy, and the routine, once broken, stays broken many a times.
If you wish to consult Dr Naresh Trehan, you can schedule an appointment for him at Medanta Medicity Hospital Gurgaon. Medanta Medicity Hospital is famous for its heart institute which comprises of a strong team of highly experienced doctors, and trained nurses from various cardiac subspecialties, for treating all types of heart disease.
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