5 Foods good for your heart'

Eat these foods to maintain an optimum cardiovascular health

Cardiovascular diseases are becoming an increasing health concern these days due to various reasons like unhealthy eating habits, work and personal life related-stress, sedentary lifestyle and lack of exercises. Heart problems also get coupled with high cholesterol levels and blood pressure too. Only exercising isn't sufficient to maintain a healthy heart. One needs to eat the right foods for if too! Here's a list of foods that are good for your heart:

Green leafy vegetables

Green leafy vegetable like spinach, fenugreek, pak choy, radish leaves, lettuce, etc. are healthy and are known to reduce the risk of heart diseases and cancer as well. That's because they are extremely low in fat, calories and high in dietary fibre. They also contain folic acid, magnesium, calcium, potassium, etc.

Oats

Oats are one the most healthiest options available for breakfast. Not only do they make you feel full and energetic, they are great for your heart too.

Whole grains

Whole grains whether its wheat, barley, millet, pulses and even beans for that matter are good for the heart because they provide natural fibre and vitamins. They contains vitamin E, iron, magnesium and a host of anti-oxidants. Regular consumption of of whole grains reduces blood pressure too.

Soy protein

Soy is essentially soyabean curd. They are also available in the form of soya chunks and soya mince easily in the market today. Soy is an excellent healthy substitute for red meats which are high in fat, increase the bad cholesterol and saturated fats which are very bad for the heart.

Olive oil

Olive oil is one of the most healthiest oils available, whose consumption is actually good for the heart. Having olive oil as a regular part of your diet, helps ion lowering LDL (bad cholesterol) in the body. Also, olive oil contains monounsaturated fats that are good for the heart and are packed with anti-oxidants.

Here's how you can keep your heart happy and healthy'

A healthful diet and active lifestyle are some of the best weapons to fight heart disease.

According to the International Food Information Council Functional Foods/Foods for Health Consumer Trending Survey, cardiovascular health risks, including high blood pressure, stroke and high cholesterol, are the top health concern for many people.

“Consuming a diet that is low in saturated and trans fats, cholesterol and sodium can help reduce your risk for heart disease,” according to David Grotto.

“But that’s only one side of the equation. It is also important to choose foods that can promote heart health such as fruits and vegetables, whole grains and fibre.” Other foods that promote heart health include: Nuts: As a rich source of protein, fibre, vitamins, minerals and unsaturated fat, nuts are a powerhouse food that can promote heart health.

“Heart Healthy” Fats: Both monounsaturated fat (olive, canola, peanut or high oleic safflower oil) or polyunsaturated fat (sunflower, corn or soybean oil) may help promote heart health. Salmon, sardines, herring, trout and tuna are terrific sources of omega-3 fatty acids, as are eggs and some fortified brands of peanut butter, mayonnaise, cooking oil, cereal, pasta and nutrition bars.

Soy Protein: Look for soy protein in nutrition bars, fortified soy beverages, tofu, soy cheese and edamame or try adding soy protein to your favourite smoothie.

Sterols and Stanols: These plant-based food components help lower LDL cholesterol levels. They are found in foods like corn, soy, wheat and some fortified foods like soft table spreads, orange juice and yogurt.

Dark Chocolate: Some dark chocolates can contain helpful components called flavanols. These cocoa-derived flavanols have been shown to help support the cardiovascular system, which helps move blood to and from the heart. When included in moderation, dark chocolate can be enjoyed as part of a balanced diet.

To help people incorporate more “heart healthy” foods into their diet, the International Food Information Council Foundation has developed two new resources including a video, “Foods for Health: Eating for Heart Health” produced in partnership with registered dietitian David Grotto, author of “101 Optimal Life Foods.”