HEART HEALTH
May 25th, 2021
3 mins read

6 Foods That Should Be Part of Your Heart Healthy Diet

Prevent 80% of premature heart attacks via diet, exercise and avoiding tobacco

Eat avocados, walnuts and spinach for heart-healthy fats, fibre and minerals

Avoid butter, refined white flour and fatty red meat for good heart health

Conditions such as arrhythmias, heart failure and cardiomyopathy are some of the main heart diseases that afflict Indians. As per the ICMR State-Level Disease Burden Report, the occurrence of heart diseases has gone up by 50% from 1990 to 2016. The good news is that you can prevent the incidence of heart conditions via your diet. 

How does a heart-healthy diet help?

Diabetes, high cholesterol and high BP put you at greater risk of heart disease. However, by making simple dietary adjustments you can prevent their incidence. As per the Asian Institute of Medical Sciences, 80% of premature heart attacks can be prevented simply by eating a heart-healthy diet, exercising regularly and eliminating tobacco products from one’s lifestyle. 

Additional Read: Check Low Cholesterol Diet Plan

6 heart healthy foods you should add to your diet 

Leafy green vegetables

Be it the humble spinach or superfoods like kale, green leafy vegetables are rich in antioxidants, minerals and vitamins, specifically Vitamin K, which is known to promote artery health and aid inappropriate blood clotting. 

Avocados

When it comes to food good for heart, don’t ignore avocados. They’re rich in heart-healthy fats that lower cholesterol and in turn lower your risk of suffering from cardiac conditions. 

Walnuts

Walnuts are an excellent source of plant sterols, fiber, healthy fats and omega-3s. They lower cholesterol and are likely to lower inflammation within the arteries of the heart. 

Additional Read: Walnut Benefits

Fatty fish

Long term benefits of eating salmon, tuna and mackerel, which are high in omega 3 fatty acids, include lower cholesterol, blood pressure and lower fasting blood sugar as well. 

Berries

Due to their rich antioxidant content, strawberries and blueberries help lower the risk of heart attack. They prevent oxidative stress, lower bad cholesterol and inflammation. 

Additional Read: Heart Tests to Ensure Healthy Heart

Oranges

Rich in Vitamin C and fiber, oranges are one of the fruits good for the heart. They help lower the possibility of strokes and are a good source of potassium, which helps control blood pressure. 

Foods to eat and avoid for good heart health

Additional Read: Lifestyle Tips to Maintain a Healthy Heart

Understanding the nutrition profile of the foods that you consume on an everyday basis can help you prevent heart conditions. However, as factors such as unmitigated stress can also result in heart diseases, it is a good idea to get a check-up every year.

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