The human heart is an amazing organ. It works non-stop - all through the day and throughout our lives. Keeping it healthy requires a combination of regular exercise, sufficient rest, healthy habits and eating a heart-healthy diet.
Studies show that heart diseases are the number 1 threat to people worldwide. So, experts suggest that, eating foods which are healthy for the heart on a regular basis can help prevent a number of heart diseases.
Here are some foods you should regularly consume, that will keep your heart beating strong and healthy -
The benefits of Omega-3 fatty acids are well documented. They are available in plenty in fish such as salmon, herring, mackerel and tuna. These unsaturated fatty acids help to reduce inflammation throughout the body, lower blood pressure, decrease blood clotting and regularize one’s heartbeat. Doctors suggest including one to two servings of fish a week in a heart healthy diet.
Nuts are considered to be one of the best foods for heart health. Almonds, walnuts and raisins not only make for a healthy snack in between meals to keep you full, they also have the ability to lower bad cholesterol. Nuts are full of omega-3 fatty acids, fiber, vitamin E and mono-unsaturated fats that play an important role in the healthy functioning of the heart.
Set yourself up for a healthy heart by including berries in your daily diet. Blueberries, blackberries, strawberries and raspberries are high in Vitamin C, manganese, fiber and other nutrients that help in preventing the buildup of plaque and widen the arteries. They are full of polyphenols – antioxidants that protect the heart from damage.
Do your heart a big favour by consuming fresh produce and unprocessed vegetables. Carrots, tomatoes, asparagus, broccoli, green leafy vegetables, onions and potatoes contain nutrients and compounds that protect the heart in various ways, thus keeping your heart, and you, healthy.
- Super foods
Make a conscious effort to use healthy alternatives to foods that are unhealthy. For example, use Nutralite table spread instead of regular butter or oil, since it is zero cholesterol and high in omega-3 fatty acids that keep the heart healthy. Consume super foods such as chia, quinoa and millet, instead of foods that are high in carbohydrates. Replace snacking on high trans-fat foods such as cookies, sugar, cakes and biscuits with healthy options such as fresh fruits and vegetables.
We hope this blog has inspired you to make a few alterations in your daily diet and encouraged you to include some of these heart-healthy foods. The best part about these foods? You can eat to your heart’s content. So go ahead!
Eat them regularly; it will make a world of a difference to your heart!