The heart is integral to the overall health, it is a vital component of the systemic circulation, and essentially responsible for regulating and disseminating oxygenated blood and nutrients around the body. There are many risk factors that effect the heart health and give rise to various diseases like heart failure, coronary artery disease, angina pain etc.
Make Healthy Choices
Diet plays a major role in heart health and can impact heart health. Include heart healthy meals in diet it includes colourful non- starchy vegetables, fruit, healthy oils, nuts, and seeds. For breakfast include fresh fruits, a small glass of citrus juice, low fat or fat free yogurt and milk. Multigrain, brown bread which are high in fibre and contains various nutrients
Leafy green vegetables
Leafy green vegetables are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function. Studies show that a higher intake a leafy greens are associated with a lower risk of heart disease.
Whole grains are associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease. Whole grain include whole wheat, brown rice, oats, rye, barley, buckwheat, quinoa.
Dryfruits are rich in omega 3 fatty acids, walnuts can reduce cholesterol and blood pressure and may lower the risk of heart disease. Almonds are high in fiber and monosaturated fats, and linked to reductions in cholesterol and belly fat. For omega 3 fatty acids also you can include seeds like sunflower seed, flax seeds, pumpkin seeds, watermelon seeds.
Olive oil is high in antioxidants and monounsaturated fats. It has been associated with lower blood pressure and heart disease risk.
Garlic has been used as a natural remedy to treat a variety of aliments. Garlic and its component have been shown to help reduce blood pressureand cholesterol. They also inhibit blood clot formation.
Include legumes, fish, seafoods
This group is high in protein, which provide proper growth and repair body. Legumes, fish and seafood are also good for heart health because these foods are rich omega 3 fatty acids and reduce oxidative stress.
Some general tips to include
Instead of frying include Broil, bake and roast foods.
Reduce the intake of foods that are high in calories and particularly saturated and trans fat
Include fat free milk products in your diet
Avoid refined carbohydrates like white bread, white flour, sugar etc.
Limit the intake of alcohol and stop smoking