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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