Health is the greatest wealth. That’s what they say isn’t it? Well, apart from reducing stress levels, exercising, not smoking, and so on, it is important to eat healthy! You are as young as your heart and that’s reason enough to take care of it.The top 5 healthy foods for a healthy heart includes:
This traditional breakfast dish is full of benefits, especially for the heart. It contains a strand of fiber called beta-glucan that reduces levels of bad cholesterol which consequently reduces the risk of heart disease. This fiber also fights against bacterial infection thus improving our immune system. Oatmeal with warm milk, berries or honey not only makes a delicious meal but also helps to stabilise blood sugar, protect good cholesterol and reduce risk of breast cancer and diabetes.
The main ingredient here is omega-3 fatty acids. Also referred to as ‘good fat’, it is present in high levels in salmon. It helps lower cholesterol, repairs heart damage, prevents hardening of arteries and strengthens heart muscles. Sardines are the next best fish loaded with these fats. They are also present in tuna, mackerel and swordfish. Fish is easy to cook and great to taste. Thus making it an all-time favourite health food!
They are the ‘easiest’ health foods in terms of preparation time and availability. They are rich in fats and proteins. Almonds and walnuts top the list of healthiest nuts as they are loaded with omega-3s, vitamin E, magnesium, folate, fiber and heart-favourable mono- polyunsaturated fats. They also raise the levels of good cholesterol through an antioxidant, flavonoid. Pistachios and peanuts are effective too. A handful of these nuts every day are bound to lead to a healthier heart.
Blueberries and blackberries are said to be the best for the heart as they are rich in fiber, vitamin C and anti-inflammatories, which reduce the risk of heart disease. Blueberries also contain anthocyanin, the antioxidant which gives it its dark blue colour. Cranberries, raspberries, strawberries or any other berry you like is also a good option. Berries in general are a boon to vascular health. They may be added to pancakes, waffles, muffins, cookies or even oatmeal! Low in calorie, yet high in fiber, they work as great add-ons to any dish.
Be it black beans, lentils, chickpeas, kidney beans, soy beans or any other legume. These are great ingredients and make tasty dishes. They are rich in protein, fiber, iron, calcium and potassium and are relatively fat-free. Just like the other foods, they reduce risk of heart disease and cancer. It is advised to avoid canned beans as they contain preservatives and are packed with sodium. Triple bean salads are healthy and amazing to taste!
With these foods as part of your daily diet, you are sure to feel hale and hearty, literally.