One of the body’s essential organs, without which the body would be meaningless, is the heart. Due to smoking, obesity, a lack of physical exercise, and other factors that impose stress on the cardiovascular system, the prevalence of coronary heart disease in young adults has significantly grown. Heart disease is a scary thing for the average person. In fact, it’s one of India’s leading causes of death. While many people start medication for this, a heart-healthy diet plan can also aid in keeping your heart strong. A plan focused on being careful of what and the way you eat will be beneficial. Because if you change the way you eat, you can change the way your heart functions!
Food is an integral part of every human being’s life. We are often tempted to make ourselves delicious items and treat ourselves once in a while. Incorporating some foods that are good for the heart into your everyday diet can go a long way in caring for your heart. This doesn’t require any significant effort, only some conscious thought. Here is our list of heart-healthy foods you can add to your shopping basket.
5 Best Heart-Healthy Foods to Add to Your Diet
Nuts are the powerhouses of nutrients, including both micronutrients and macronutrients. Everyone must consume a handful of assorted nuts daily as they are loaded with antioxidants which may decrease inflammation, aid in weight loss, and lower cholesterol levels, among other benefits. Almond is one nut that is easily available and healthy; it is packed with vitamins and minerals that are important for the heart.
They are rich in monounsaturated fats and contain fibre. Walnuts are yet another nut that should be a part of your diet. They are packed with healthy fats such as omega-3 which are crucial for the heart. Nuts are healthier snacks alternative to junk food. Nuts also help you increase HDL (Good Cholesterol) in your body, making it one of the best foods to strengthen the heart.
Berries are some of the healthiest food items; they are tasty and versatile. You can make so many things using berries; not only can one munch on them, but you can also make chocolate-covered strawberries, berry salad or blueberry crumble. These dishes are healthy and are great foods to improve heart health. They are also high in micronutrients, phytonutrients and antioxidants, proving their efficacy as one of the best heart-healthy foods. If you don’t have much time on hand, add a few berries to a cup of yoghurt, a drizzle of honey, and some chopped nuts, and you have a quick yoghurt parfait ready to be feasted on.
- Cruciferous vegetables
Let’s introduce some vegetables now! Cruciferous veggies like broccoli, cauliflower, brussels sprout and cabbage are some foods that strengthen the heart. Cruciferous vegetables especially broccoli contain glucosinolates, which have strong anti-inflammatory and antioxidant properties and help reduce LDL cholesterol and heart disease risk. They also provide fibre, folic acid, vitamin C, and omega-3 healthy fatty acids.
- Whole grains
It’s time to bring in another family of foods good for the heart. We’ve eaten our nuts, berries and veggies, and now it’s time to complete the meal with some healthy whole grains. Wholegrains include oats, wholewheat, buckwheat, bulgur, millet, barley, brown rice and the likes. For example, oats are a beneficial food item containing beta-glucan fibre and antioxidants; they effectively reduce LDL cholesterol levels They are versatile and can be consumed as porridge, pancakes, overnight oats, added to milkshakes, etc.
- Sea Food
Last but not the least, let’s dip our toes in the sea (figuratively). Fatty fish are some of the healthiest foods that improve heart health. Salmon, sardines, tuna and sea bass are some of the healthy fish. They are helpful in lowering blood pressure, triglycerides, and inflammation.
In addition to adding these superfoods to your heart-healthy diet plan, cooking your meals in heart-healthy oils is another great way to strengthen your heart. Blended edible oil such as Saffola Gold helps you increase HDL and lower LDL to ensure the overall well-being of your heart health. Want to take even better care of your heart? Here’s our guide to choosing the best heart-healthy cooking oil.