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Friday, November 9, 2018

Best foods for heart health

Heart patients are always confused about what kind of food they should eat so they can keep thier heart healthy. Because the fat is always needed by the body, it can not be totally removed from food. But there can always be some positive changes in diet and lifestyle.

Heart health

Cholesterol and blood pressure levels are controlled only by food items. Heart disease can be reduced by determining the amount of calories, fat, cholesterol, sodium etc. Heart patients should make their diet chart this way if they wamt to keep thier heart healthy.


Also read :- High Blood pressure : symptoms, causes and treatment

Best foods for your heart


1. Oats
These are soluble fibers, which help reduce cholesterol level. Also, increase the transit time of the intestine and reduce the absorption of glucose. It contains beta glucone, which is helpful in reducing fat. It can be included in its diet as chapati or can also be used as fruit pulp with dry fruits and dried fruits. This is a healthy breakfast option.


2. Food containing vitamin C:
Include vitamins containing vitamin C such as lemon and amla etc. in your diet charts for healthy heart. Due to its anti-oxidant properties, it has been proved that Vitamin C will reduce heart diseases. Is helpful in doing this.


3. Protein:
Soya and tofu are rich in proteins, fiber, vitamins, minerals and poly-unsaturated fat, which is good for heart health. The facility is also helpful in reducing LDL levels.


4. Anti-oxidant:
Anthocyanin is rich in blueberries, which is an effective anti-oxidant. It helps to reduce cholesterol levels.


6. FISH:
This omega is fatty acid containing 3 fatty acids. Many studies have shown that omega 3 fatty acids decrease LDL and triglyceride levels, hence the risk of heart related diseases decreases.


Olive oil:
Olive oil is a good source of monosaturated fat, which reduces both cholesterol and blood sugar.



8. Green vegetables:
Eat more green vegetables, such as broccoli, spinach etc. They are rich in carotenoids, which protect the oxidation of cells from free radicals.


9. Linseed:
Make a small spoon of linseed seed and a type of basil seeds (chia seeds) in your daily diet.


10. Pomegranate:
There is plenty of anti-oxidants and polyphenols in it. It is helpful in cleaning obstruction in artery.



11. Turmeric
You may have heard many times that turmeric is cure of many diseases. It helps you reduce all your heart diseases



12. Broccoli
Broccoli has the highest protein in vegetables. There is a high amount of vitamin that helps in the formation of bones. Vitamin is helpful in preventing dermatitis of the arteries.


13. Nuts
Almonds, walnuts, cashews, etc. are very beneficial for the heart. Vitamin E contains all these nuts. Nuts contain high amounts of fiber, thereby reducing cholesterol in the blood.



14. Coffee
Well drinking coffee has many negative effects, but if it is consumed in a limited range, it is beneficial for health. Consumption of more than 4 cups can be harmful



Also keep in mind if you are Heart patient:-

Two-three tablespoons of ghee and four to five spoons of oil should be used in the meal throughout the day.

The heart patient should use the salt, pepper and fried food at least or should not be done as soon as possible.

Smoking, alcohol, or any other substance should be discontinued.

Ghee, butter etc. should be minimized.

Amla or garlic should be consumed daily.

The apple marmalade should be consumed mainly by cardiovascular patients.

Must include light exercise and morning walks in your daily routine.


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