Right from our breakfast to dinner, we are surrounded with a wide variety of foods to eat. It is very important that we choose and eat a well balanced nutritious meal which should be a heart healthy meal for the entire day. The do’s of eating a heart healthy meal is easy to follow.
Firstly you must start including tons and tons of fresh vegetables and fruits in your daily meal. This can be raw, steamed or boiled. Instead of following a standard routine, you could happily enjoy a mix and match handful of fresh vegetable, fruits, lentil, and sprouts every week.
Food is important to every human being as it is the source of energy for all of our bodily functions and directly affects the functioning of our body and mind in every stage of life. It is always said and true that a healthy diet helps maintain an ideal body weight and prevent obesity.
If one frequently indulges into foods high in saturated fats, Trans fat and sugar, will surely lead to excess weight gain and obesity. Poor dietary habits will lead to a various health related problems like Diabetes, Heart Disease and Cancer. Always check what you are eating, the amount of calories it contains, how much you should burn etc.
One of the best practices to lead a healthy Heart fit life is discipline your lifestyles, proper eating habits and regular exercise. Here are some of the best foods that can be eaten to keep a healthy heart in the long run.
Oatmeal: Oatmeal is nutrient dense and can be eaten in many ways. Start your day with a bowl of oats that provides you with 6 gms of protein and 4 gms of fiber. It also provides you with lots of fiber, omega-3 fatty acids, folate and potassium. You could add few pieces of fresh fruits if you don’t like eating plain oats.
Beyond this, you could also add oats to parathas, idli, cookies, breads, pancakes/ dosa etc. Eating up one cup of oats a day will gear you off with nearly 70% of your daily needs for manganese, an important mineral that helps enzymes in bone formation. Oats boost an impressive nutritional profile. It is a modest and humble food with notable virtues to offer you.
This awesome fiber rich super packed food can lower levels of bad cholesterol (LDL) and help keep arteries clear. Oats is stomach filling and remember that the calorie in oatmeal does not fill you up but it’s the fiber. Eating oats help in reducing cholesterol. Oats are absolutely diabetes-friendly and support healthy digestion.
Spinach: Spinach is one of the most economical, significant and easily available green leafy vegetable that is beneficial in keeping your heart ticker going good. Thanks to all the supplies it provides such as lutein, folate, potassium, magnesium and fiber.
The vitamin C, beta-carotene and other nutrients in spinach together work in preventing oxidized cholesterol from forming up in the blood vessel walls. To give your heart a healthy boost, do eat at least 2 ½ servings of vegetables each day that will help cutting the risk of heart disease by about 25%. Pick fresh spinach and add into your salads and vegetables.
Soy Milk: This is another excellent food for a healthy health. Goes good with oatmeal or whole-grain cereals! You could also make a yummy smoothie with soy milk. Soy milk is nutritionally dense milk and a wonderful substitute of milk. The omega-3 and omega-6 fatty acids in soy milk effectively protect blood vessels from lesions and hemorrhage. It is naturally high in essential fatty acids, proteins, fiber, vitamins and minerals.
Salmon: This is yet another super rich omega-3 fatty acid food that help in effectively reduce blood pressure and clotting. Salmon and other fatty fish such mackerel and sardines are super heart healthy foods as they contain bountiful amounts of omega-3 fatty acids. It is always recommended that you eat fatty fish at least twice a week.
Citrus Fruits: It is well considered that a diet low in saturated fat and cholesterol and rich in fruits and vegetables that aids in reducing the risk of heart disease. Citrus fruits is highly valued as part of a nutritious and tasty diet. Citrus fruits contain an impressive list of various nutrients such as both glycaemic and non-glycaemix carbohydrate (fiber and sugars), calcium, potassium, vitamin B6, folate, thiamin, niacin, riboflavin, magnesium and a variety of phytochemicals. Citrus fruits have no fat or sodium and are cholesterol free.
Avocado: Adding avocados in your salads or dips will benefit help in reducing the amount of saturated fat in the diet. Avocados are cholesterol and sodium free. Avocados are power packed with monounsaturated fat which helps lower LDL levels.
Guacamole Olive Oil: Olive oil is rich in monounsaturated fatty acids that aids in lowering bad LDL cholesterol and reduces risk of developing heart diseases. Extra virgin olive oil is high in heart healthy antioxidants called polyphenols and monounsaturated fats.
Flaxseeds: Flax seeds are a miracle food for most vegetarians as it is the richest source of omega-3 fatty acid, polyunsaturated fat that offers unique heart health benefits. These seeds are high in fiber content beneficial for heart health. Adding few flaxseeds in your oatmeal or whole grain cereals will make an awesome heart healthy breakfast.
All those looking for a heart healthy diet, you need to know that, not only these above foods are magic foods but you also need to look for better ways to get all that different nutrients in your daily diet. Whole-grains, legumes, nuts, beans, fatty fish and teas of course are important offerings of all sorts of complex heart protective phytonutrients. A little change in your food habits and intake of right balanced nutritious foods would do wonders to keep you fit and healthy.
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