The heart is responsible for pumping blood throughout the body. The blood contains oxygen and nutrients that keep us alive. Needless to say, it is one of the most vital organs of the human body, and therefore, it is necessary to keep a healthy heart for the proper functioning of the body.
Although several foods and eating habits can increase the risk of various heart diseases, changing eating habits is onerous. Knowing the food that will keep the heart healthy will be useful.
When it comes to the treatment of the heart, India has some of the best heart hospitals and one can consider looking for the best cardiac hospital in Bangalore, which is a city renowned for its medical expertise.
That being said, it is best to take care of the heart as prevention is better than cure. Here are some of the top 10 foods to maintain a healthy heart.
- Fruits– Apples and pears are rich in vitamins and fiber. They are easy to digest and give the body energy. Pomegranates normalize blood circulation and increase hemoglobin levels. Watermelons, berries, and strawberries are rich in antioxidants and help in lowering blood pressure and dilating blood vessels. Avocados are rich in healthy unsaturated fat and fiber and reduce cholesterol in the blood. Amla is rich in antioxidants and reduces the chances of chronic heart diseases.
- Vegetables– Green vegetables are rich in antioxidants, fibers, vitamins, and minerals. They activate the heart and normalize blood pressure. Asparagus and anti-inflammatory qualities and are rich in antioxidants. Carrots reduce cholesterol levels and are very good while dieting. Broccoli and spinach are high in potassium which controls blood pressure. Garlic dilates blood vessels, lowers blood pressure, alleviates vasoconstriction, and prevents atherosclerosis plaques from appearing.
- Spices and herbs – Cinnamon is rich in antioxidants, has anti-inflammatory qualities so it boosts metabolism, and protects the body from atherosclerosis (thickening or hardening of the arteries). It also helps in weight reduction. Gingerol, which comes from ginger, is beneficial to our heart’s health. Curcuminoids in turmeric have anti-inflammatory qualities as well. Moringa is a heart-healthy herb with cholesterol-reducing properties. Flaxseeds help in lipid control of blood.
- Olive Oil– Extra virgin olive oil has become an essential food item in the fight against heart diseases. Just a couple of spoons of it in your food will lower LDL cholesterol in the body and maintain the sugar level in the blood. It is seen that out of all cooking oils extra virgin olive oil affects the blood pressure the least.
- Green tea– Bioactive compounds in green tea will improve health in general. Green tea is also a viable alternative to tea and coffee which contains higher amounts of caffeine which increases blood pressure and heart rate. Green tea boosts metabolism and is highly effective in fat burning.
- Low-fat milk and soya milk– Low-fat milk has fewer calories and a higher amount of vitamins which helps the heart to stay healthy. The protein in soya milk is plant-based and it makes the muscles of the heart stronger. Soya milk reduces the chance of heart conditions, particularly in postmenopausal women.
- Lentils and sprouts– lentils are rich in antioxidants, fiber, folic acid, and potassium which makes them very healthy for the heart by managing blood pressure and cholesterol levels. Lentils also contain plant compounds called phytochemicals which protect the heart from various heart diseases.
- Grains/ Oats– Oatmeal is a mixture of different oats. The oats contain beta-glucan starch that lowers cholesterol and blood sugar levels. Moreover, they are easily digestible. Similarly, grains such as Bajra and Rajhi contain the same starch, are high in protein, are high in fiber, and are gluten-free. They are also a viable option for healthy weight loss.
- Nuts– Nuts contain a lot of protein, fibers, and vitamins. Almonds are rich in unsaturated fat that reduces LDL cholesterol. Eating peanuts can reduce the chances of heart conditions. Walnuts are loaded with good fats and keep the arteries clear. Nuts in general prevent digestion problems, amenia, dehydration, chronic inflammations, and various issues that can be factors of various heart conditions. While nuts have these advantages it has high caloric value so it is important to check on the amount of consumption.
- Fish– Fish is considered the healthiest of non-vegetarian food choices around the world. Fatty fish is very healthy for the heart and reduces the chances of arrhythmia (a condition causing irregular heartbeats) and atherosclerosis. Some examples of fatty fishes are Rava, Hilsa, Rohu, and Pomfret. They are rich in vitamins and omega-3 fats.
While many other foods are known to keep the heart healthy including red wine and dark chocolates, the food mentioned above has the least drawbacks. Moreover, the quantity of food consumption is equally important as what we are consuming so portion control is also essential. It is famously said that no beauty shines brighter than a healthy heart.
