A balanced heart healthy diet combined with regular exercise is necessary to keep us fit reducing signs of obesity, and the risk of cardiovascular diseases. This month, in the run up to World Heart Day, we bring forth some common super foods that can help you maintain a heart friendly lifestyle:

• Whole grains

Whole grains are a great way to clean your arteries of fats, making them a healthier option over white or refined grains. Whole grains consist more of the natural grain and are full of nutrients like dietary fibre, Vitamin B, Vitamin E and healthier fats.

• Nuts, lentils and legumes

Nuts, pulses, and beans pack a good amount of proteins, folate, magnesium, iron, insoluble dietary fibre, vitamin E, and omega3. They help improve good blood cholesterol and reduce bad cholesterol levels. We can add nuts and beans to our soups, salads, rice, toasts, pasta, tortillas, or have them simply sautéed, not less than twice a week.

• Fruits and vegetables

Fresh fruits and vegetables are high in dietary fibres, carotenoids, potassium, magnesium, folate, vitamin C and E, and contain negligible fats. These are the catalysts of digestion and help nourish the body. The American Heart Association (AHA) suggests we consume a minimum of 4.5 cups fruits and vegetables a day.

• Fish

According to the AHA, people who eat fish on a regular basis are less likely to have a cardiovascular disease. This is due to the presence of the omega 3 fatty acids which help reduce the risks of abnormal heartbeats and triglyceride (natural fats) levels.

• Seeds

Surprisingly, seeds are very good for our heart. They are rich in omega 3, omega 6, vitamin B and E, iron, magnesium, zinc, and folate. These reduce blockage of arteries. We can roast them and eat them as a healthy snack or a mouth freshener.

• Cooking oils

Though we do not suggest using oil, it is necessary to choose the right oils. Plant based liquid oils prove heart healthy as they are plant extractions and not chemically processed. Such oils contain healthier (monounsaturated and polyunsaturated) fats and less saturated (unhealthy) fats. Make you use the right oil for the right purpose!

• Dark Chocolate

We all savour chocolate! Not many of us are aware that it is, at times, a healthy sweet. Polyphenols in dark chocolate improve blood pressure and heal clotting and inflammation. In addition, a regular consumption of dark chocolate reduces the risk of nonfatal strokes.

Sources:
www.heart.org, www.world-heart-federation.org

Tags: Cooking, Food, Health, Healthy Diet, Healthy Lifestyle, Nutrition, World Heart Day