Heart disease are the leading cause of deaths in many countries. The irony here is that these are preventable, treatable and predictable. People of high socio economic status are at the highest risk because they generally have sedentary lifestyle and poor eating habits like consumption of high saturated fat diets, drinking alcohol, smoking,eating lots of junk and fried foods, etc. Have a look at this list of incredibly heart-healthy foods:

1. The serene ‘greens’

Talking about the green leafy vegetables, like spinach, kale, fenugreek etc., they are loaded with vitamins , minerals and antioxidants especially vitamin K. This vitamin is known to protect the arteries and insures proper blood clotting. Along with this, these greens are a treasure of nitrates, which show a hypotensive effect by decreasing the blood pressure and improving the function of cells lining the arteries and veins. Studies have shown that consumption of leafy greens regularly reduces the incidence of heart diseases by around 16%.

2. Contain ‘whole grain’

High fiber diet reduces cholesterol in the body. Intake of dietary fiber is inversely related with blood pressure, serum triglyceride levels and serum LDL levels (‘bad’ cholesterol). Try including more of whole grains in the diet such as whole wheat, brown rice, oats, quinoa, buckwheat, barley etc. as they are very good sources fiber. Studies have shown that consuming at least three servings (90 g) of whole grains daily is associated with a 22% lower risk of heart diseases.

3. Marry the ‘berry’

Strawberries, blueberries, blackberries and raspberries are the power-packed sources of antioxidants especially flavonols, which are cardioprotective. Also the anthocyanins present in these berries play a role in preventing the arterial blockages. They also have a cholesterol lowering effect.

4. Switch to ‘fatty fish’

Fatty fishes such as salmon, sardines, mackerel and tuna are a good source of omega-3 fatty acids which have heart-health benefits. Consumption of 100-200 g of fish 2-3 times a week helps to prevent heart disease, as quoted by National Institute of Nutrition, India. Basically this fatty acid reduces the blood pressure, raises the levels of good cholesterol in the body and reduces the levels of bad cholesterol.

5. Have glut of ‘nuts’

Ingestion of tree nuts such as walnuts and almonds have potential health benefits. These nuts contains monounsaturated fatty acids especially oleic acid and also are good sources of magnesium and copper. All these protect the body against heart disease. But the key point here is not to consume in large quantities as it will increase the amount of calories and fat in the diet. Have them in small quantities say 5 almonds and 2 walnuts a day for the cholesterol lowering and cardioprotective effects.

6. Fate of ‘dark chocolate’

Dark chocolate is a proven remedy for a reduction in systolic and diastolic blood pressure. Lot of research have proven that ingestion of dark chocolate lowers the so-called “bad cholesterol” in our body and raises the levels of “good cholesterol”. It has cardioprotective qualities. Dark chocolate is a better matrix to deliver flavonols to the body than cocoa beverages. Moreover, its antioxidant capacity is higher than red wine, green tea and black tea.

7. Uncoil the ‘best oil’

Vegetable oils rich in polyunsaturated fatty acids like safflower oil and sunflower oil and monounsaturated fatty acids like olive oil should be included in the diet. These are a few recommended combinations of oils for optimal health benefits:

• Groundnut oil: Mustard oil= 3:1
  
• Sunflower/ Safflower oil : Palm oil : Mustard oil = 1:1:1
  
• Safflower / Sunflower oil : Groundnut / Rice Bran oil = 1:3
  
• Groundnut oil : Canola oil / Soybean oil = 2:1
  

8. Pick ‘garlic’

Garlic consumption for extended period of time is followed by a modest reduction in cholesterol. One half or one clove of garlic per day is sufficient to reduce cholesterol level. This is because of the sulphur compounds in garlic that block cholesterol synthesis. Be sure to consume it raw or crush it and let it sit for a few minutes before cooking. This maximises its potential health benefits.

9. Glee of ‘green tea’

Green tea contains more polyphenols and catechins than black tea which prevent the oxidation of bad cholesterol in the body and thereby prevents plaque formation in arteries. It also helps to lower the cholesterol.

10. Feed with ‘edible seeds’

Chia seeds, flax seeds and hemp seeds are all good sources of heart-healthy nutrients, including fiber and omega-3 fatty acids. They help to lower the cholesterol and blood pressure.

The final word

As new evidence is emerging, the link between diet and heart disease is growing stronger. What you put on your plate influences your heart health. Include these heart-healthy foods as a part of healthy, nutritious, well-balanced diet and lower your risk of heart disease.