7 Essential Foods for a Healthy Heart

7 Essential Foods in your Diet for Heart

7 Essential Foods for a Healthy Heart

They say our second brain lies in our heart. This is because our hearts are at the centre of our cardiovascular systems and are responsible for almost every function of the body. From transporting oxygen, to ensuring a healthy immune system, the heart does it all. Why do we ignore it then?

Very often, in the pursuit of making a daily living, we forget about the health of our dear hearts. A quick take away lunch or dinner from our local restaurant has become a weekly affair for most of us, owing to the paucity of time. In the bargain we lose out on so much, starting with a healthy heart. A lot of us believe that a good run or an hour at the gym could take care of that. But exercise is just one side of the coin. It is scientifically proven that our food choices go a long way in influencing our health. In other words, ‘we are what we eat’. Thus, in commemoration of World Heart Day on September 29th, we have put together a list of super foods that can be included in your diet for heart and will help keep you ‘heart healthy’.

Oats
Let’s begin with breakfast. One of the most sought after breakfast items, oats are packed with Omega-3 fatty acids, folate, and potassium. Rich in fibre, this superfood can help lower levels of LDL (or bad) cholesterol and help keep arteries clear if consumed regularly in your diet for heart.

Almonds and Walnuts
Perfect for a mid-morning snack, these nuts are not just tasty but are filled with the goodness of Omega-3 fatty acids, fibre, mono and polyunsaturated fats. You could even chop these fine and sprinkle them over your salads for a more crunchy eating experience.

Flax Seeds
Also known as the wonder food, flax seeds are a perfect example of the power of small. Known to fight heart diseases and maintain optimal heart health these seeds are best eaten raw. High in Omega-3 fatty acids, fibre and lignans (a group of chemical compounds found in plants that are high in antioxidants and support the immune system), flax seeds can be eaten as a snack or even sprinkled over a salad in your diet for heart.

Quinoa
Quinoa, which is another name for Inca Rice, is considered to be one the world’s healthiest foods. Packed with all the essential amino acids, vitamins, minerals and fibre, quinoa is one of the only plant food that is a complete protein. Great for a lunch do, quinoa is a super versatile ingredient that you could store in your kitchen and dish up as a salad, khichdi, dosa or even a burger.

Olive oil
The olive oil revolution began a couple of years back in India, owing to its proven health benefits. Along with giving a healthy glow to your skin, olive oil also looks after the health of your heart. Loaded with monounsaturated fats that are essential for optimal heart health, olive oil goes great with salads and stir fry’s and is thus perfect to be a part of your diet for heart.

Garlic
Also known as the miracle herb due to the health benefits it provides, garlic adds an oomph to almost any dish it is added to. However, research shows that this herb is best consumed in its fresh form, since it generates hydrogen sulphide, a gas that functions as an intracellular signalling compound that protects the heart when consumed in small quantities.

Salmon
Rich in Omega acids, salmon also contains the carotenoid astaxanthin, which is a very powerful antioxidant. Perfect to eat over dinner, salmon is light on the tummy as well as the heart. Eating this fish twice a week goes a long way in ensuring most than just heart health.

So while you’re busy making a living at the office, don’t forget to love your heart and live by the age old adage, ‘health is wealth’.
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Comments (4)

  • Amit Kumar Bari Reply

    Could you guid me for having a healthy diet or herbal medicine to recover Thyroid problem.Presently I am takinng thyroxin but up to when.

    Thanks

    October 14, 2015 at 5:23 pm
    • myadmin Reply

      Hi Amit

      Thyroxin is right medicine to manage Thyroid effectively. You should check with your Doctor for the right dosage and start with healthy eating and some exercise to decrease the dosage of the medicine. Unfortunately, there have been few cases where the intake of medicine has completely stopped.

      You need to have a diet which avoids few foods such as Cabbage, Cauliflower, Soya, Brussel Sprouts, etc. We strongly suggest you to take expert opinion before implementing since we don’t have any details about your medical history.

      You can also reach out to our expert Dietician who can plan out your diet so effective results. You can download our application and subscribe.

      Thanks
      Team MyDEITist

      November 6, 2015 at 3:35 pm
  • vijay kumar srivastava Reply

    what is quinoa . can you give us some detai and howis used in our daily life.l

    October 15, 2015 at 8:04 pm
    • myadmin Reply

      Hi Vijay

      Quinoa is a grain which is very high in Iron and Protein. It should definitely be incorporated as a part of our daily consumption. You can use it as a Salad, Khichdi, etc.. In fact, it is a perfect or a better replacement of Dalia while cooking.

      Our recipes section in the mobile application has a lot of recipes with Quinoa. We suggest you download our application and start exploring healthy food.

      Feel free to reach out to us in case of any concerns.

      Team MyDIETist.

      November 6, 2015 at 3:27 pm

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