6 Heart-healthy foods to include in your daily diet

Heart disease is the leading cause of death worldwide. Even in India, a quarter of all deaths can be attributed to cardiovascular diseases. Irregular eating and poor lifestyle choices trigger the development of heart disease during one’s early years. That is why almost everyone who does not maintain a healthy diet and lifestyle is at risk of heart disease. But the truth is that it is easy to mitigate the chances of heart disease by leading a wholesome life and eating a balanced diet.

Eating for a healthy heart requires you to fill your diet with fruits, vegetables, fibre, fish, and healthy fats. You also need to limit unhealthy fats such as trans fats, and even salt. Many foods can help keep your heart healthy. While some of them lower blood pressure and prevent cholesterol levels under control, nutrient-rich food does the job well.

Here are a few critical foods for daily consumption to keep your heart inefficient shape:

• Nuts:

  A handful of nuts, such as walnuts and almonds, are best to snack on and satisfy mid-meal hunger pangs. Among other things, nuts lower low-density lipoproteins a.k.a. Bad cholesterol.

• Berries:

  Berries such as strawberries, blueberries, cranberries, and raspberries have large amounts of phytonutrients and soluble fibre. These can be added to yoghurt or cereal to make a yummy and healthy dish.

• Flaxseeds:

  Flaxseeds are a rich source of omega-3 fatty acids, phytoestrogens, and fibre that boost heart health. When ground or milled, they are mainly beneficial.

• Oats:

  This is a whole grain with plenty of minerals, vitamins, and cholesterol-lowering fibre. It’s nourishing, and the high fibre content keeps you feeling full for hours. Take oats for breakfast along with fruits, milk, or veggies and stay away from unhealthy snacks.

• Fish:

  Sardines and salmon are rich in protein and contain heart-healthy omega-3 fatty acids. Salmon is easy to cook as it can be prepared in less than 15 minutes.

• Soy Protein:

  For vegetarians, soy protein serves as a source of high-quality protein along with ingredients such as polyunsaturated fats, fibre, vitamins, and minerals. It can be taken in any form such as tofu, soy milk, or soy nuts.

These foods are not only considered healthy but are also known to aid recovery of weak hearts. They can prevent and control heart diseases.

Along with adding these superfoods to your plate every day, quit smoking, exercise regularly and control stress to keep your heart happy. It is important to note that there’s no single magic food you can rely on; small amounts of a range of foods are required to make your everyday diet a heart-healthy diet. You may treat yourself to an occasional glass of red wine or a piece of dark chocolate.