It keeps you active, energetic and
alive. It’s one of the most important organs in your body. We’re talking about
your heart, the life force that helps you live a happy, healthy lifestyle.
And
nothing matters more than taking good care of it!Getting regular exercise,
refraining from smoking, and controlling stress are just a few recommendations,
along with eating a variety of nutritious foods that make up a heart-healthy
diet.
The
following foods are known to boost nutritional goodness and are recommended for
eating your way to a healthier heart.
o Apples: The old
adage, “an apple a day keeps the doctor away”, is now backed by scientific
evidence as apples were shown to contain antioxidants, fibre and other
beneficial compounds that can provide an impressive range of health benefits,
including reducing the risks of heart disease. Apples are also a good source of
pectin, a fibre that can lower cholesterol levels. So why not take time-tested
advice and make an apple one of your daily fruit choices?
o Broccoli: A hearty,
tasty vegetable, it’s richness in vitamin A, vitamin C and fibre, makes it a
cardio preventive vegetable. You can eat it raw or steamed – as an appetizer
with your favourite dip (like hummus or low fat labneh) or in salads and soups
or in mixed dishes.
o Berries:
Blackberries, blueberries, raspberries, strawberries and cranberries, in all
their colours and rich flavours play an important role in decreasing blood pressure
and the risk of heart disease by improving HDL “good” cholesterol levels. This
is mainly due to the abundant antioxidants and phytochemicals they contain.
Whatever your choice of colour or flavour, berries make a perfect combination
when added to your milk shakes, fruit salads or your breakfast cereals.
o Olive Oil: It
contains unsaturated fat, which can lower your risk of heart disease by
reducing the LDL “bad” cholesterol levels in your blood and increasing your HDL
“good” cholesterol. So instead of using butter, tropical oils and hydrogenated
margarines, replace them with heart healthy olive oil in your daily diet.
o Fish: In
addition to containing lean protein and other healthy nutrients, oily fish like
Salmon and Sardines contain a specific type of healthy fat, Omega-3 Fatty Acids
that can reduce the risk of developing heart disease by lowering cholesterol
levels and blood pressure, and improving overall cardiovascular health. Make
sure you have at least two servings of fish each week – either baked,
broiled, grilled or boiled rather than fried (which can actually increase the
amount of unhealthy fats).
o Oats: Rich in
soluble fibre, it helps reduce LDL cholesterol when included with your heart
healthy diet. Studies have shown that in individuals with high cholesterol
(above 220 mg/dl), consuming just 3 grams of soluble oat fibre per day
(approximately one bowl of oatmeal) significantly lowers total cholesterol
levels. Start your day with a bowl of freshly cooked oatmeal and make the right
choice for better heart health and more energy.
o Legumes: A rich
source of protein, complex carbohydrates, healthy fibre, vitamins and minerals,
legumes are also low in fat. The fibre in legumes reduces cholesterol levels by
binding to cholesterol and carrying it out of the body. You can enjoy the
health benefits of legumes by including white or red beans in your main dishes,
salads and soups, hummus in your weekly menu and lentil soup as your starter
from time to time.
o Nuts: One of
the best plant-based sources of heart healthy Omega-3 fatty acids, nuts are
also rich in Vitamin E and fibre. All of these nutrients help reduce LDL
cholesterol, decreasing the risk of developing blood clots and also improving
the health of the lining of your arteries. However, you should eat only a small
handful of nuts at a time, as they are rich in calories.
o Tomatoes: The
redder and riper, the richer it is in Lycopene – a natural anti-oxidant that
reduces the risk of heart disease. And better still, when you cook the tomatoes
you even get more Lycopene and therefore more health benefits. So the next time
you cook pasta sauces and stews, add a few fresh tomatoes to enhance the taste
and heart-healthy qualities of your food.
o Antioxidant-rich
beverages: Green tea and coffee are rich in heart healthy
antioxidants which help prevent the build up of LDL cholesterol in artery
walls, reducing the damage caused, and thereby protecting your blood vessels
and heart health. It is recommended to consume them in moderation – an average
of 3-4 cups per day.
All
in all, following a healthy lifestyle by quitting smoking, exercising and
maintaining a wholesome, heart-healthy diet will help protect your heart for a
healthy, energetic and happier life!
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