Heart diseases are emerging as an increasing health concern due to our unhealthy lifestyle. A balanced diet and regular exercise helps in keeping heart diseases away. Here are some of the heart healthy foods that you should add to your diet for a healthy heart.
11 vegetarian heart healthy foods
Green leafy vegetables:
Vegetables like spinach, methi (fenugreek), radish leaves and lettuce are important heart healthy foods extremely low in fat, calories and high in dietary fiber. They also contain folic acid, magnesium, calcium and potassium. These minerals are beneficial for the optimum functioning of the heart.
It provides almost 20 percent of the daily vitamin intake required per serving which is necessary for maintaining good health. Tomatoes are known to have all the positive nutrients needed for proper functioning of the human body according to USDA. Tomatoes with a powerful punch of mineral and nutrients also help in safeguarding our body from High Blood Pressure and High Cholesterol. Tomatoes are heart healthy foods as flavonoid antioxidants, such as lycopene and zea-xanthin are best known to health specialists for their anti-free radical behavior. Being rich in potassium content, it gives good amount of potassium which is useful for controlling heart rate and is helpful in preventing heart diseases and strokes. Tomatoes are a good source of vitamins and acts as a blood purifier. Regular consumption of tomatoes is known to reduce the risk of heart diseases. Add tomatoes as heart healthy foods to your salads and sandwiches or have them cooked. Tomato juice can be used.
One apple contains about four grams of fiber. some of that’s type of cellulose, a sort of soluble fiber that has been regarded as to lower levels of low-density lipoprotein or bad cholesterol. That is as a result of, it blocks absorption of cholesterol, thus helping the body to use it rather than store it. It is considered one of very important apple benefit. Apples contain quercetin a plant pigment with anti-oxidant and anti-inflammatory properties. It also helps in prevention of blood clot. Add sliced apple to your breakfast cereal or have it as a snack important among heart healthy foods.
Almonds are eaten raw, toasted, blanced, crushed, in many recipes. It is nutritionally dense food. Rich source of Vitamin B, riboflavin, niacin, Vitamin E, essential minerals, calcium, iron, magnesium, manganese, phosphorous, zinc. Almonds are also rich in dietry fibers, monosaturated fats, polysaturated fats which facilitate in lowering the LDL (bad) cholesterol. Eating almonds as part of our regular diet can help raise HDL cholesterol, or “good” cholesterol, level and are a good source of monounsaturated fats. Add almonds to your cereals or have 7-8 almonds a day to keep your heart healthy.
Due to the high levels of omega-3 fatty acids in the walnuts, walnut benefits to the cardiovascular system. The omega-3 fatty acids are known to reduce the bad cholesterol in the body and encourage the production of the good cholesterol. Walnuts are high in protein, vitamins, omega 3 fatty acids, trace minerals, lecithin and oils. Compared with other nuts, which typically contain a high amount of monounsaturated fats, walnuts are unique because the fats in them are primarily polyunsaturated fatty acids (PUFAs) and are the only nut with a significant amount of alpha-linolenic acid. Moreover, walnuts have insignificant amounts of sodium and are cholesterol free walnuts are packed with mono-saturated fats and help lower bad cholesterol ( LDL) and increase the good cholesterol (HDL) These are also rich in Omega-3 fats. Munch on a handful of walnuts daily to give your heart a boost of good health.
Garlic is low in calories and very rich in Vitamin C, Vitamin B6 and Manganese. It also contains trace amounts of various other nutrients. Garlic appear to improve blood pressure of those with known high blood pressure (hypertension). In some instances, supplementation can be as effective as regular medications because of this it may lower the risk of heart diseases. For those with high cholesterol, garlic supplementation appears to reduce total and/or LDL cholesterol by about 10-15%. Consuming raw garlic every day can help to reduce the production of bad cholesterol (LDL), increase the production of good cholesterol (HDL)and also keep blood pressure within normal limits. Have 1-2 cloves of raw garlic daily to reap the benefits.
It is a good source of vitamins A, C, E, and B-complex, magnesium, phosphorus, potassium, silicon, sodium, iron, zinc, calcium and beta-carotene. High in potassium, ginger is great for heart health and the good amount of manganese present in ginger helps protect the heart, blood vessel. The antioxidant properties of the essential oils in the gingers root are highly effective in treating joint problems, fevers, coughs, toothaches, bronchitis, rheumatoid arthritis, osteoarthritis and easing the symptom of tendinitis. Gingers root supplements can lower cholesterol and blood pressure. Ginger is believed to be capable of preventing formation of clot improving blood circulation and lowering LDL cholesterol levels. which in turn helps reduce the risk of various heart diseases. Make ginger a part of your daily cooking. You can add it to tea or lemonade.
Oatmeal is high in soluble fiber, which can lower cholesterol. Most of the benefits have been attributed to the relatively high fiber content, vitamin, mineral and phytochemical content of whole grains. Notably, the soluble fiber beta-glucan found in oats has been recognized for its ability to lower both total and low-density lipoprotein cholesterol (LDL-C). Regular consumption of oat is known to reduce the risk of heart diseases.
Fibers, Hesperidin and folate in Oranges keep your heart healthy. An orange a day can give you healthy cardiovascular system. One of important orange health benefit. A recent study found. Oranges are high in vitamin C, which has been linked with a lower risk of heart diseases.
Neutralizes free radical due presence of Anthocyanin, a pigment responsible for the blue color of the blue berries. The abundance of vitamin-C is also a big factor for this as well. Blue Berries, being very rich in antioxidants like Anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper , selenium, zinc, iron(promotes immunity by raising haemoglobin and oxygen concentration in blood) etc. boost up your immune system and prevent infections. The high fiber content, those brilliant antioxidants and the ability to dissolve the ‘bad cholesterol’ make the Blue Berry an ideal dietary supplement to cure many heart diseases.
Bitter gourd helps reduce the bad cholesterol levels which clog the arterial walls and thereby reduces the chances of heart attacks. Also, it is known to lower the blood sugar levels that help in maintaining a good heart health and it is very important among heart healthy foods.