Article # 493. 8 Healthy Foods To Keep Your Heart Fit

 

Here is a list of all those foods that can keep your heart beating healthy as long as you live.

 

 

1. Oatmeal:

Let’s start this heart friendly diet chart with a bowl of steaming hot oatmeal for breakfast.  One of the best breakfast items, oatmeal is rich in omega-3 fats, potassium and folate. As oatmeal is also a good source of fiber, therefore it lowers the level of bad cholesterol keeping your arteries clear.

 

2. Salmon:

 

We all know that fish is a good source of healthy fats and salmon stands out first. Super rich in omega 3 fatty acid which is healthy for your heart and keeps your heart diseases at bay.

3. Olive oil:

Among all the cooking oil, 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 and hence helps lowering bad cholesterol and also prevents the risk if suffering from heart diseases in future.

4. Green leafy vegetables:

 

How many times have our doctors asked us to include some green leafy vegetables in our everyday diet? May be we eat them but our children are so fussy when we put leafy veggies on their plate. But to keep their heart in good shape it is very necessary we try feeding them spinach, fenugreek, raddish leaves, lettuce and other green leaves. All of these are very rich in lutein, folate, potassium, and fiber. 

5. Nuts:

 

Nuts in any form keep your heart striking like a clock restlessly for years. If you are a vegetarian and don’t know what to replace to get the goodness of omega 3 fatty acids, you have nuts lying right there in your kitchen cabinet. 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 may 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 and are hence preventive foods for heart diseases and cancer. Have any types of your favorite berries- blueberries, strawberries or raspberries.

 

7. Flax seeds:

Healthier than nuts flax seed are another option for the intake of healthy fats. Flax seeds are not only rich in omega-3 fats, but they 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 some other diet tips for your 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 if you can 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 and high blood pressure 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 foods.
• Control the amount of food you eat. It is not really necessary to stuff yourself till your throat. Eating this way increases the amount of calories and fat in your food. Therefore have food in controlled amount.
• There should be a lot 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.