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(September 29 is World Heart Day. This story is being reposted from Quint Fit's archives in light of that)
Way to your heart is through what's on your plate. There is no doubt about that. But besides the regular good diet rules like eating a low sodium, low fat diet, high in antioxidants, one smart strategy to keep your heart healthy is to tame the risk factors - by eating specific risk reducing foods.
Below is a list of 6 immensely effective foods:
High cholesterol is big risk factor and oats are at the top of the list of cholesterol busters because they act almost like nature's broom, liter-ally whisking excess bad cholesterol out of the system.
The soluble fibre in this high protein grain helps reduce the absorption of cholesterol in the bloodstream and also helps throw it right out of your system.
Eat oats for lunch, try oats upma:
HDL works like a garbage bad; it gathers cholesterol from the arteries, and helps to transport it out of the body. Eating a small serving of almonds (about eight kernels) daily is enough to raise HDL levels by as much as 16 per cent after 12 weeks, according to research published in the Journal of Nutrition.
Almonds pack in fats too but most of it is unsaturated, particularly MUFA, which is great for our heart (lowers bad cholesterol and in-creases the good one). E and magnesium prevent heart attacks, and folic acid stops fatty plaque buildup in arteries.
Munch them raw, spread almond butter on bread, or add some flakes to your salads, oats, yogurt and soups.
Inflammation in the body is a big reason for heart disease. Salmon is excellent for hearts health because it contains high protein, high omega-3 fatty acids, and high vitamin D content.
The omega 3 in it keeps inflammation in check.
Have this for dinner - place salmon in a foil pouch. Add a sprinkle of herbs, a dash of pepper and a touch of white wine. Bake at 425 degrees for 15 minutes.
Garlic contains sulphide compounds which not just reduce cholesterol, but also prevent and remove clots, which are a big risk factor for heart attacks.
It helps clear out clogged arteries because it widens blood vessels and encourages good circulation.
Marinate pressed garlic in olive oil and use this flavoured oil in dressings or purée fresh garlic, beans, olive oil and lemon juice to make a quick and easy dip. Or simply gulp down two crushed pods every morning.
Uncontrolled high blood pressure can result in hardening and thickening of the arteries (atherosclerosis), which can lead to a heart attack and even make the heart abnormally large and less efficient, eventually leading to heart failure. Dark chocolate helps protect the heart against high blood pressure.
“Dark chocolate are filled with antioxidants which keep the heart healthy and help protect against high blood pressure. So they are good in moderation,” explains Dr Jaiswal.
Have a cup of hot cocoa everyday to add the benefits of milk too.
Homocysteine rivals elevated blood cholesterol as a major risk factor for heart disease as high levels damage the blood vessels and pro-mote blood clotting. Spinach can help keep its levels down.
Folate is needed for the recycling of homocysteine, and spinach is a very good vegetarian source of folate.
Add fresh chopped spinach as a layer to your omelette. Also add boiled spinach to rice - tastes fabulous.
(Kavita is a nutritionist, weight management consultant and health writer based in Delhi. She is the author of Don’t Diet! 50 Habits of Thin People (Jaico) and Ultimate Grandmother Hacks: 50 Kickass Traditional Habits for a Fitter You (Rupa).)
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Published: 27 Nov 2018,01:44 PM IST