8 Healthy Foods To Keep Your Heart Fit As A Fiddle July 13, 2015

When your heart skips a beat, it is scary.

A healthy heart is a must for a good life. The lifestyle that we have is the worst thing that could happen to your heart. The stress, unhealthy diet, lack of exercise and for some alcohol, smokes cause constant and continuous harm to your hearts health. Heart troubles are no longer age related.

If you haven’t given this a thought yet, now is the time you need to start making some changes, especially about eating right. 

Here Is A List Of All Those Foods For Healthy Heart That Will Keep Your Heart Beating Healthy As Long Asyou Live.

1. Oatmeal:

Oatmeal is one of the best breakfast dishes that you can have for your heart.

Oatmeal is rich in omega-3 fats, potassium and folate.As oatmeal is also a good source of fiber, it lowers the level of bad cholesterol keeping your arteries clear.Choose oats that are coarse, not the fine ones or ones with flavor.

Top up your oatmeal with some freshly cut apples, berries or bananas. Now it also tastes good!

2. Salmon:

Fish is a good source of healthy fats and salmon stands out first.

Salmon is super rich in omega 3 fatty acid which is healthy for your heart and keeps heart diseases at bay.These healthy omega 3 fats in salmon also prevent inflammation and blood clotting.It controls your cholesterol level.You may also try other cold-water fish like tuna or mackerel.

Doctors advise consumption of these healthy fats from fish twice a week.

To make salmon healthy for your heart, just brush olive oil on both sides of the fish slice and grill.

3. Olive oil:

Among all the cooking oils, olive oil wins hands down for its high health benefits.

Use olive oil when cooking instead of mustard or any other oils.It is high in monounsaturated fats that help in lowering bad cholesterol levels.It also prevents the risk of suffering from heart diseases in future.You may use extra virgin olive oil which is even better for your health as it contains polyphenols.

Other than using it in your regular curries and frying, you may also use it to brush veggies and non-veg items before grilling or as a salad dressing instead of mayonnaise or cheese.

4. Green Leafy Vegetables:

Include some green leafy vegetables in your everyday diet.

Greens like spinach, fenugreek, raddish leaves, lettuce and other green leaves are great for your heart.All of these are very rich in lutein, folate, potassium, and fiber. Besides they are also low in fat and calorie content.Naturally consuming them every day almost reduces heart risks.It has been found that if having green leafy veggies on a daily basis reduces your chances of getting a heart disease by almost 15%.

Spinach is however the most essential among all the greens.It is sometimes referred to as the king of all natural medicines for any diseases.Have spinach soup or add it in salad or your sandwiches.

Here is a quick soup recipe

5. Nuts:

Nuts in any form keep your heart striking like a clock restlessly for years.

If you are a vegetarian you can easily get the goodness of omega 3 fatty acids through nuts.

Walnuts, almonds, hazelnuts, cashews are a good source of omega-3 fats, monounsaturated and polyunsaturated fats.

Whenever you feel hungry in between meals, crack on some nuts.You can also top them on your breakfast cereals and oatmeal.

6. Berries:

Just like nuts, all types of berries are good for your heart health.

They are rich in anti-inflammatory properties.They act as preventive foods for heart diseases and cancer.

Have any types of your favorite berries- blueberries, strawberries or raspberries. While a smoothie is more delicious, we advise you to add it your salad instead.

7. Flax Seeds:

Healthier than nuts flax seeds are another option for the intake of healthy fats.

Flax seeds are not only rich in omega-3 fats, but are also a good source of omega-6 fats.Have a spoonful of flax seeds every morning or sprinkle some powdered in your breakfast cereals or skimmed milk.

8. Pulses and Legumes:

Get a daily dose of dietary fibers, calcium and omegs-3 fats to reduce the chances of heart diseases by including a bowl of chickpeas, kidney beans, black and other lentils in your daily meals.

Some Other Tips:

Here are a few more diet tips that are good for a healthy heart:

  • Stop consuming poisonous saturated and trans-fats. These unhealthy fats increase your blood cholesterol level and the risk of developing coronary artery diseases. High cholesterol level builds up plaque within your arteries thereby boosting up the risk of heart attacks. So it’s advisable to give up on any fried and fast foods, butter, cheese or margarine.
  • Include lots of whole grains in your diet. Whole wheat breads, millets, bajra, jowar, barley, brown rice or oatmeal are very rich sources of fiber. Whole grains are rich sources of fiber and other essential nutrients that contribute to your heart health.
  • Whenever you are having proteins in your diet, have low fat proteins. Lean meat, poultry, full skimmed milk, fish and egg whites are some options of low fat protein diet. Liver are high in unhealthy fats, so don’t get livers from the market when you are buying meat. Other than these, some vegetarian options include beans and legumes, flax seeds, nuts, olive oil and soy milk.
  • Reduce the amount of sodium in your diet. High sodium leads to high blood pressure. This means increased risk of heart disease. Adults should have no more than a teaspoon of salt per day. Avoid having canned and frozen foods as they contain a lot of sodium in them. Have fresh homemade food instead.
  • Control the amount of food you eat.
  • Include lots of fruits and vegetables in your everyday dietary plan. Being rich in vitamins and other minerals, they have the ability to prevent cardiovascular diseases.

Along with these healthy food habits, exercising is another important medicine to keep your heart healthy.

Your heart ticks continuously to keep you alive; take care of it.

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Mounika Raghavan