Here is a list of top 10 heart-healthy foods one must incorporate in his diet which help in protecting your heart and blood vessels and keep heart diseases at bay.
1. Salmon & Tuna
These fishes are abundant in omega-3 fatty acid. They can effectively reduce blood pressure and also keeps clotting of blood in the vessels at bay. Eat at least 2 servings in a week and reduce chances of dying of heart attack by up to one-third.
These small seeds are full of fibre and omega 3 and 6 fatty acids. A little sprinkling of flaxseed in your daily cereal or bread can go a long way to save your heart. Never forget to coarsely grind flaxseed before using to achieve its maximum benefit.
Almonds & walnuts are full of omega-3 fatty acids, mono- and polyunsaturated fat and fibre. They are a good source of healthy fat. A handful of these are a good option for that 4 pm hunger pang as a small snack.
4. Red wine
Red wine in moderation is said to improve the ‘good’ (HDL) cholesterol. Antioxidants in red wine known as polyphenols (resveratrol) help in protecting the lining of heart’s blood vessels. Recommended per day limit for men is 1 to 2 drinks and for women, 1 drink a day.
5. Beans & legumes
Beans are packed with cholesterol & blood pressure lowering soluble fibre. They contain heart-smart nutrient - folate, a vitamin which helps in reducing blood homocysteine (a biomarker for heart disease). They are also a good substitute for animal protein, which is often loaded with saturated fat.
6. Dark Chocolate
Coca bean is rich in flavonoids and antioxidants which have good effects on heart and blood vessels. Eating a small amount of dark chocolate 2 or 3 times a week can help lower blood pressure and may prevent the formation of blood clots.
Oats contain beta glucan, a soluble fibre which helps in bringing down cholesterol levels, especially the LDL (bad cholesterol) in the body. Having oatmeal for breakfast is a great way of starting a heart healthy day.