By Dr. Chirag D, Consultant – Interventional Cardiology, Aster Whitefield Hospital, Bengaluru
Cardiovascular disease remains one of the leading causes of death in the world. A healthy diet is one of the most efficient means of preventing cardiovascular problems while prolonging life. The addition of nutrient-rich food items to the daily diet can significantly enhance heart health by reducing occurrence of inflammation, maintaining cholesterol levels and balancing blood pressure.
Listed are ten such food items that enhance one’s heart health.
1. Almonds – High in healthy fats, magnesium, and antioxidants, almonds reduce bad cholesterol (LDL) levels in one’s body and reduce the risk of heart disease. Their crunchy texture also makes them a satisfying and tasty snack.
2. Beans – Rich in soluble fiber, beans also help in managing cholesterol levels and promote a healthy gut. The inclusion of plant-based protein and rich-potassium content in it, aids in lowering a person’s blood pressure.
3. Berries – Blueberries, strawberries, and raspberries are rich in antioxidants such as anthocyanins, which help lower oxidative stress and inflammation in the arteries. They are naturally sweet, making them a great addition for smoothies or cereals.
4. Chia Seeds – Chia seeds are known to be a very rich source of omega-3 fatty acids and fibre, which helps in reducing bad cholesterol levels and improves heart health. It is a good alternative for vegetarian people or for those who have an allergy to seafood and cannot consume fish. Adding them to yogurt, water or even oatmeal can give the heart a healthy boost.
5. Dark Chocolate – Consuming dark chocolate with a cocoa content of at least 70% or over helps in improving blood flow and lowering the blood pressure. It is a great alternative to fulfil one’s sweet cravings without feeling guilty.
6. Flaxseeds – Similar to chia seeds, flaxseeds also contain an abundance of omega-3 fatty acids and alpha-linolenic acid (ALA), which has anti-inflammatory effects and works to improve functioning of the heart. Ground flaxseeds can also be used easily in smoothies or while baking, for easier integration into the diet while fulfilling one’s sweet cravings.
7. Okra – This vegetable is a powerhouse of soluble fiber, helping in lowering cholesterol levels. Okra also contains polyphenols, which can reduce inflammation and lead to better heart health.
8. Buckwheat – Gluten-free and containing plant compounds like rutin, buckwheat boosts blood circulation and lowers one cholesterol levels. Adding buckwheat to pancakes, porridge, or salads can act as a great alternative to refined grains.
9. Leafy Greens – Spinach, kale, and collard greens are nutrient-rich superfoods that are full of vitamins, minerals, and helpful nitrates that work to lower blood pressure and improve arterial function. It should be a part of one’s staple diet.
10. Oats & Oat Bran – Oats are rich in beta glucan-soluble fiber which decreases bad cholesterol levels and enhances the overall cardiovascular health. Warm oatmeal is considered to be one of the best ways to start the day.
Caring for the heart doesn’t have to be complicated. Small, consistent dietary changes can lead to significant improvement in one’s heart function and well-being. Combining these nutrient-loaded foods with regular exercise, stress management, and quality sleep can create wonders in keeping the heart strong and thriving for years.
