Healthy diet tips: 5 superfoods experts recommend to keep your heart healthy

Healthy diet tips: 5 superfoods experts recommend to keep your heart healthy

We can go to great lengths to keep our heart beating and keep ourselves free of heart disease. Traditional steps include scheduling regular check-ups, exercising every day, quitting smoking, and reducing steps. These will definitely ensure a healthy heart in the long run. But the most impactful way to give your heart the “always happy” treat is to check what you’re eating.

Also Read: Get This, Not This: 5 Desi Superfoods You Can Replace In Your Diet

You will be shocked to know that approximately six million people suffer from heart failure and that almost half of them will die within the next five years. Sudden cardiac arrest is mainly responsible for causation where the heart stops beating or does not beat sufficiently to maintain perfusion and life.

Now if you want to keep your heart beating the right way and stay away from heart disease, I suggest starting to make changes in your diet. It’s not about dropping everything, but about eating it right.

First of all, we have to reduce the intake of foods rich in fat, cholesterol or sodium and increase the intake of vitamins, minerals, good cholesterol and trace elements to maintain their balance.

lentil

India is the land of lentils or as we like to call it dals. There are more than 100 types of dal available in India. Start adding dals to your meal every day. It can significantly reduce levels of low-density lipoprotein (LDL) or “bad cholesterol”. Loaded with fiber, protein, and polyphenol antioxidants, dal is a superfood to add to your diet.

fish

Fish is one of the main sources of omega-3 fatty acids and protein. Omega-3 fatty acids help maintain a healthy heart. We often recommend people to increase their intake of omega-3s by eating fish. It reduces the risk of abnormal heart rhythms and slows the growth of plaque in the arteries. If you believe in the research, you should eat 100 grams of fish per day. While salmon, mackerel, herring, trout, and sardines are the best, there is no harm in eating fresh river fish readily available in Indian markets.

spinach

No one had heard of Popeye going into cardiac arrest. This is because he added spinach in his daily diet. Being rich in magnesium, spinach helps in maintaining a healthy heart. We call it one of the best sources of dietary magnesium with great health benefits.

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Chia seeds and flax seeds

Chia seeds and flaxseeds are now readily available in the market, and they are superfoods. These are some of the main sources of plant-based omega-3 fatty acids. Alpha-linolenic acid. Eating chia seeds regularly helps lower triglyceride, LDL, and total cholesterol levels. Omega-3 reduces the risk of irregularities in the system that can lead to a heart attack, such as stroke and arrhythmia.

orange

Sweet and juicy citrus fruits make Indian winters worth the wait. But did you know that oranges can also help prevent heart attacks? True that. Oranges are rich in cholesterol-fighting pectin. They also contain potassium, which keeps blood pressure under control. The study revealed that two cups of fresh orange juice a day promotes healthy blood vessels.

About the author: The author of the article is Dr. Debaprata Roy, Honorary General Secretary of Cardiological Society of India (CSI) and Senior Consultant in Interventional Cardiology. Dr. Roy is part of an initiative by CSI to raise awareness of sudden cardiac arrest in the public.

Disclaimer: This content including tips provides general information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

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