What Foods Can Help Lower The Risk of Heart Disease?

In a fast-paced world like our own, it comes as no surprise that most people sometimes forget about their health amidst all their other tasks. Unhealthy processed foods high in fat, sugar, and sodium are more commonly chosen over fruits, vegetables and whole grains. However, it is important to make a note of the various foods that can help you maintain your heart health and live a healthy and happy life. 


Let us take a look at the various fruits, vegetables and whole grains that act as foods that are better for your heart health and are good for you and your body, helping you from the risk of diseases in the long run.


Which foods help lower the risk of heart disease?


The food you consume does so much more than just keep your stomach happy—it plays key roles in providing nutrients that your body requires for body functions and may also offer you various health benefits. 

Let’s look at some heart-friendly food options below: 


  • Berries

can be your heart’s best friend because they contain a number of antioxidants like anthocyanin and resveratrol that protect your heart against inflammation. According to a study,  blueberries contain anthocyanins that help in reducing biomarkers against non-communicable diseases by having a positive impact on plasma lipid levels and modulation of glucose metabolism. Consuming about 1/3rd cup of blueberries has shown beneficial effects.  Consumption of berries can also help you maintain systolic and diastolic blood pressure. (Source)


  • Walnuts

are a good source of alpha-linolenic acid (ALA), which is an omega-3 fatty acid that has been linked to a reduced risk of heart disease. Including walnuts in your diet can help lower cholesterol levels, reduce inflammation, and improve overall heart health.  (source)


  • Salmon

is a fatty fish that is a good source of omega-3. This healthy fat has various antioxidant and anti-inflammatory properties. It can work wonders for your heart and is one among many foods that can help lower the risk of heart disease. Toss it in a pan with a few veggies and add some Saffola Gold to cook it for the perfect heart-healthy meal.


  • Tofu –

is a nutritious plant-based protein that can make a great addition to your meals, especially if you’re looking to support heart health. Made from soybeans, tofu is rich in protein, fibre, and minerals that can help protect your heart from disease. Diets high in plant-based proteins like tofu can help lower cholesterol levels and reduce the risk of heart disease. (source)


  • Garlic

can also work wonders for your heart. It helps in reducing blood pressure and has a compound named allicin that is known to have therapeutic effects. 


Food Habits That Help Reduce the Risk of Heart Ailments


Maintaining good health is all about adopting the right food habits. Here are a few food habits that can take care of your heart. 


  • Never skip the first meal of the day aka breakfast.  A filling breakfast like oats topped with fruits and peanut butter, omelettes and chapati or dosa is a good way to start the day. A nutritious breakfast is the most important meal of the day.  Combine unsweetened Greek yoghurt with a sprinkle of chia seeds, a handful of mixed berries, and a drizzle of honey for a nutritious and satisfying morning meal packed with protein, fibre, and antioxidants.


  • Add more nuts to your diet because they are a good source of healthy fats and fibre hence, may be beneficial for the heart. However, consume them in moderation because they are high in calories.  


  • Try various salt alternatives: High salt intake increases blood pressure and can increase the risk of heart disease. Use less salt in foods in cooking and preferably no salt at the table, control the consumption of processed foods high in salt, choose low-sodium salt alternatives and season your food with herbs, citrus and spices instead. 


  • Hydrate regularly with water. Water helps regulate blood pressure and prevent dehydration, which can stress your heart. Aim to drink at least 8 glasses (2L) of water a day and limit your intake of sugary drinks.

What is the best natural food remedy for your heart?

There isn’t just one thing that can take care of your heart, but rather a mix of multiple things that will help you with good health. Ginger is known for promoting heart health as it has anti-inflammatory and antioxidant properties. It can help in preventing blood clots and improve blood circulation. Controlled (2 cups per day) consumption of green tea also has a number of benefits for your heart, right from weight loss to healthy blood vessels. Chia, pumpkin, and sunflower seeds are good for heart health as they are all rich in heart-healthy nutrients like fibre, vitamins, and minerals.  Just as you’ve been told since childhood, leafy vegetables have a number of minerals and fibres that can protect you from the risk of several diseases. 

Are eggs part of a heart-healthy diet?

Eggs are a versatile and nutritious food that can offer many benefits when consumed in moderation. With a high protein content and a good quality of protein, they can provide a balanced breakfast option that supports overall heart health. Therefore,  if you’re looking to support your heart health, incorporating eggs or egg whites into your diet in moderation can be a great option.


4 Ayurvedic foods that can help lower the risk of heart disease:

  • Ashwagandha: 

This adaptogenic herb helps reduce stress and anxiety, which may help with better heart health. Ashwagandha has been shown to support heart health by lowering cortisol levels and improving overall cardiovascular function. (source)


  • Arjuna:

Arjuna is a powerful Ayurvedic herb known for its cardiovascular benefits. It helps strengthen the heart muscles, improve circulation, and maintain healthy blood pressure levels. (source)


  • Ghee: 

Clarified butter, or ghee, is a staple in Ayurvedic cooking. It is believed to improve digestion and nutrient absorption, which indirectly benefits the heart. Make sure to consume in moderation. (source)


  • Triphala: 

Triphala, a combination of three fruits – Amalaki, Bibhitaki, and Haritaki – is revered in Ayurveda for its cleansing and rejuvenating properties. It aids in digestion, detoxification, and maintaining overall cardiovascular wellness. (source)


There isn’t one food or lifestyle habit that opens the door to a healthy heart. Your heart health depends on numerous factors—the quality and quantity of food you consume, the habits associated with your eating and mindful exercise. All three act in tandem while determining your heart health. Daily fruit servings can undoubtedly have a number of benefits for your heart. 


Consume healthy oils like Saffola Gold to get a good balance of MUFA and PUFA in your daily nutrition. Saffola Total has been clinically shown to reduce cholesterol levels and keep your heart safe and sound. Last but not least, consume everything in moderation and your heart will thank you for the care years later.

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