Get HealthifySmart 3 months at just ₹̶2̶,̶1̶0̶0̶ ₹999Start Now
DOWNLOAD THE APP
HealthifyMe Blog
No Result
View All Result
  • Weight Loss
  • Diet
  • Workout
  • Yoga
Get HealthifySmart 3 months at just ₹̶2̶,̶1̶0̶0̶ ₹999Start Now
Get HealthifySmart 3 months at just ₹̶2̶,̶1̶0̶0̶ ₹999Start Now
HealthifyMe Blog
No Result
View All Result

World Heart Day – 10 Superfoods for a Healthy Heart

byDr. Priyanka Marakini
July 11, 2019
inDiet, Life, Workout
0
superfoods

When it comes to heart health, most people swing into action when a blood test result brings worrisome news, but that approach is short sighted. If you really want to make a difference to your heart health and increase your stamina, you have to think ahead, especially when it comes to your diet.

Eating healthy has to become second nature to you, just like eating three main meals a day, and certain superfoods must be incorporated in your weekly menu to keep your heart healthy and strong. Foods that contain unsaturated fats like Omega-3 and soluble fiber are especially good for heart health. Omega-3 is a unsaturated fatty acid that reverses plaque buildup in the arteries and reduces levels of triglycerides (a form of fat) stored in the body. Soluble fiber, found in ingredients like oats, attaches to cholesterol particles and takes them out of the body, helping to reduce overall cholesterol levels and risk of heart disease

For better heart health, make sure these 10 superfoods are on the menu:

Fish

Salmon and Bassa, both easily available in India, are your best options as they are high in Omega-3 and 6 fatty acids. To put it simply, they contain good fat to beat bad cholesterol.

While fish may be good for your health, a lot depends on how it’s prepared. Obviously, you shouldn’t deep-fry it. Given your daily oil consumption should not exceed four teaspoons, I’d recommend you grill or steam the fish slightly before using a drop of oil to sauté it on a pan.

Salmon dish

Daily requirement: 1 piece per serving

Seeds

Pumpkin, chia and flax seeds are all high in Omega 3 and fiber. You can mix and dry roast the seeds and store them in an airtight box and munch on them at any time of the day. You can also powder the seeds and mix them in your chapati atta.

Daily requirement: 2 tbsp of mixed seeds

Nuts

Walnuts and almonds both lower LDL, or bad cholesterol, as they contain ‘good fat’ that helps reduce plaque buildup in coronary arteries.

Daily requirement: 5 whole walnuts, and about 5-6 almonds, but that can vary according to your BMI

Spices

Indian cuisine, based on Ayurvedic diet principles, incorporates several ingredients that are considered super foods today and spices are one of them. Cumin (jeera) contains a variety of beneficial compounds, like essential fatty acids, polyphenols and flavonoids that keep cholesterol and triglyceride levels in the healthy range. Coriander (dhania) has several acids that are effective in reducing cholesterol levels in the blood. It also helps raise levels of healthy cholesterol (HDL).

 Ayurvedic diet

Daily requirement: Can be used to temper/season food

Garlic

It contains a chemical compound called Allicin and antioxidants that help lowers blood pressure and cholesterol. For best results, it should be freshly crushed and eaten raw on an empty stomach. Raw garlic generates a small amount of hydrogen sulphide, which protects the heart.

Daily requirement: 2 cloves a day

Spinach

Spinach is both high fiber and rich in potassium and magnesium, which work to lower blood pressure and the risk of cardiovascular disease and stroke. To retain its nutritional value, be sure not to overcook it.

Daily requirement: 1 cup

Oats

Full of Omega-3 fatty acids, folate, potassium and soluble fiber, oats can lower LDL levels and help keep arteries clear.

healthy uncooked oats

Daily requirement: 4-5 tsp of uncooked oats (approximately 30 gm)

Curd

A balanced source of protein, fats, carbohydrates, vitamins and minerals, curd has several health benefits. It’s full of potassium and probiotics that help lower blood pressure and cholesterol respectively.

Daily requirement: 1 cup

Soy

Low in saturated fat and made up of good-quality protein, soy is a good substitute for foods that are high in saturated fats, like meat and cheese. It can be added to curries, sautéed, lightly steamed as chaat or even powdered and mixed with your chapati atta.

Daily requirement: Quarter cup raw chunks or 50 gm raw beans

Green Tea

Antioxidants known as catechins found in green tea help slow the buildup of fatty deposits in the arteries.

Green tea for healthy heart

Daily requirement: 2 cups

While these foods help boost heart health, to protect yourself from heart disease you need to take good care of your overall health. Everything is interconnected – for instance, if your weight goes up, it can affect your heart regardless of whether you are predisposed to heart problems or suffer from high cholesterol. So it’s important to follow a well-balanced diet and exercise regularly.

Remember, it’s never too late to start – and if you have children at home, start inculcating healthy habits in them at a young age.

Our experts can help you plan a heart healthy diet. Get in touch!

Get fit with HealthifyMe. Sign up here

Tags: blood pressurecholesterolgreen teahealthy hearthealthy heart foodsuperfoodsworld heart day
Previous Post

World Heart Day – 6 Cardio Workouts for a Healthy Heart

Next Post

How to Build Muscle Mass on a Vegetarian Diet

Dr. Priyanka Marakini

The holder of a Bachelor’s Degree in Naturopathy and Yogic Sciences, Dr. Priyanka has more than 7 years of experience in the field of health and wellness. Currently serving as a Sr. Nutritionist at HealthifyMe, she specializes in Weight Management, Lifestyle Modifications, and PCOS, Diabetes, and Cholesterol Management. In addition to being a Nutritionist, Dr. Priyanka is also a Fitness Enthusiast and a certified Zumba instructor. A strong believer in eating healthy, she is certain that the right kind of motivation can help an individual work wonders in their lives.

Related Posts

Mediterranean Diet: A Guide and a 5-Day Meal Plan
Diet

Mediterranean Diet: A Guide and a 5-Day Meal Plan

February 25, 2021
Health Benefits of Lemon Water for Weight Loss
Nutrition

Health Benefits of Lemon Water for Weight Loss

February 19, 2021
10 Foods That Help Reduce Knee and Back Pain
Diet

10 Foods That Help Reduce Knee and Back Pain

February 9, 2021

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Talk to a certified Health Consultant today for FREE!
Thank you! You will receive your FREE call shortly.

Popular Post

  • Best Indian Diet Plan for Weight Loss

    Best Indian Diet Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • Height Weight Chart: Ideal Weight for Men and Women

    0 shares
    Share 0 Tweet 0
  • 7 Day GM Diet Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • 8 reasons to eat amla every day

    0 shares
    Share 0 Tweet 0
  • Moong Dal: Health Benefits, Nutrition & Recipes

    0 shares
    Share 0 Tweet 0

Read by topic

  • Diet
  • Featured
  • Fight Corona
  • Get Inspired
  • health
  • Life
  • Nutrition
  • Recipe
  • Running
  • Success Stories
  • Swimming
  • Trends
  • Uncategorized
  • Video
  • Weight Loss
  • Workout
  • Workplace Wellness
  • Yoga
HealthifyMe Blog




At the heart of HealthifyMe’s platform is the World’s First & largest Indian Calorie Tracker, which allows users to track their food, exercise and weight, easily via their smartphone or computer while continuously analyzing the user’s data and provide powerful insights that ensure that users stay within their calorie/nutrition budgets.

Contact us: +1 800-419-9501

Email: support@healthifyme.com





Categories

  • Weight Loss
  • Diet
  • Workout
  • Yoga

About

  • About HealthifyMe
  • Leadership Team
  • Careers
  • Privacy Policy
  • Contact Us

Discover

  • HealthifyMe Home
  • Android App
  • iOS App

© Copyright HealthifyMe 2018

No Result
View All Result
  • Diet
  • Weight Loss
  • Workout
  • Yoga
  • Success Stories
  • Consult with an Expert
  • Explore Coach Plan
  • HealthifySmart Diet Plan

© Copyright HealthifyMe 2018