- by Dr SUNIL DWIVEDI
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- Oct 05 2017
SUPERFOODS FOR A HEALTHY HEART
Heart diseases are a common occurrence among people of all ages. Although the death rate due to cardiovascular diseases have dropped in recent years, it still continues to be a major health concern. Making some lifestyle changes and adopting a diet that promotes your heart health can go a long way in keeping cardiovascular diseases at bay.
Let’s look at a few super foods that help keep your heart at its best.
An excellent source of Omega-3 fatty acids, salmon reduces the risk of heart disease, decreases triglycerides, lowers blood pressure, reduces blood clotting and decreases the chances of a stroke.
Oats are a whole grain food and contain a powerful soluble fibre called, Beta-Glucan that is effective at reducing both LDL and total cholesterol levels. “Bad” cholesterol is responsible for inflammation in the arteries, tissue damage and strokes.
- DARK CHOCOLATE
Chocolate is made from cocoa, which contains “flavanols” having antioxidant properties. These help the body cells resist damage caused due to free radicals and maintain overall vascular health.
Berries have a high concentration of antioxidants and polyphenols that prevent cardiovascular disease, widen the arteries and prevent plaque build-up.
- CITRUS FRUITS
Best known for their high vitamin C content, citrus fruits have antioxidant properties that lower the risk of heart disease.
A highly nutritional food source, tomatoes are rich in antioxidants, folic acid, vitamin A and C, lycopene and beta carotene. Tomato consumption decreases the levels of oxidized LDL, reduces inflammation and the risk of stroke.
- OLIVE OIL
Olive oil lowers the levels of blood cholesterol, triglycerides and fights inflammation; thus protecting from cardiovascular diseases.
Pomegranate prevents the hardening of the arteries and reduces blood vessel damage. Hardening of the arteries or plaque formation decreases blood flow, leading to heart attack and stroke.
- BROCCOLI, SPINACH & ASPARAGUS
These green veggies top the list of nutrient packed vegetables. Broccoli, spinach and asparagus contain potassium that is essential in regulating blood pressure.
- RED WINE
Red wine contains resveratrol and other antioxidants that increase the levels of high density lipoprotein (HDL) and protect against cholesterol build up. Drinking red wine in moderation can prove healthy for your heart. If you are already taking alcohol then shifting to red wine is beneficial. If not taking alcohol then don’t start red wine.
Nuts contain unsaturated fatty acids that help lower LDL, plaque formation and inflammation. Nuts are high in calories so it’s important to limit the portion.
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