Food Items To Include In Diet To Promote A Healthy Heart
Nuts: Almonds, walnuts, and other nuts contain healthy fats, fibre, and antioxidants that can help reduce bad cholesterol levels.
Salmon and Fatty Fish: These are rich in omega-3 fatty acids, which can help reduce inflammation and lower the risk of heart disease.
Oats: Oats are high in soluble fibre, which can help lower LDL (bad) cholesterol levels.
Berries: Blueberries, strawberries, and other berries are packed with antioxidants, fibre, and vitamins that can support heart health.
Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein, fibre, and potassium, which are all beneficial for heart health.
Leafy Greens: Spinach, kale, and other leafy greens are rich in vitamins, minerals, and antioxidants that can help reduce the risk of heart disease.
Avocado: Avocado is a great source of healthy monounsaturated fats, fibre, and potassium, which can help lower blood pressure.
Tomatoes: Tomatoes are rich in lycopene, an antioxidant that may help lower the risk of heart disease.
Dark Chocolate: Dark chocolate with a high cocoa content (70% or higher) is rich in flavonoids, which may have heart-protective effects when consumed in moderation.
Olive Oil: Extra virgin olive oil is a source of monounsaturated fats and antioxidants, which can help reduce the risk of heart disease.
Quinoa: Quinoa is a whole grain that is high in protein, fibre, and vitamins, making it a heart-healthy alternative to refined grains.
Garlic: Garlic contains allicin, a compound that may help lower blood pressure and reduce the risk of heart disease.
Fruits and Vegetables: In general, a diet rich in a variety of colourful fruits and vegetables provides a wide range of heart-healthy nutrients and antioxidants.
Flax Seeds and Chia Seeds: These seeds are high in fiber and omega-3 fatty acids, which can help reduce inflammation and lower cholesterol levels.
Green Tea: Green tea is rich in antioxidants called catechins, which may have protective effects on the heart.
Inputs by: Kiran Dalal, who is a Chief Clinical Nutritionist at Fortis Escorts Hospital Faridabad