Most of the youngsters today suffer from heart diseases. The main reason being not eating a balanced diet. On World Heart Day, Pratishtha Rawat lists out foods that can help keep your heart healthy
Eat what you may like, does not stand true in the current world shorn off physical activities. To ensure that the heart keeps running, you need to follow specific rules. It does not necessarily mean that you have to stop eating things randomly, but you should seek the advice of a health expert.
Without raising an alarm, the fact is that most of the youngsters face health issues such as Diabetes, thyroid, or hypertension. Most of these ailments or health problems are related to the quality of food that they consume. It is essential to include nutrient-vitamin rich food in diet to increase the lifeline of a healthy heart. Usually, we ignore the signals that our heart gives us as we rely on old perception that heart diseases are only limited to a certain age. On the contrary, the fact is that one in four deaths in India is because of cardiovascular diseases and stroke is responsible for more than 80 per cent of this burden. On World Heart Day, here are a few food items that can be helpful to keep your heart healthy.
Berries: Berries are also full of antioxidant polyphenols, which help to reduce heart risks. They are a great source of fiber, foliate, iron, calcium, Vitamin A, and Vitamin C, and they are low in fat. You can add berries like strawberries, blueberries, raspberries with your everyday cereal or yoghurt.
Nuts: A handful of nuts like almonds and walnuts will not only be healthy for your heart but will satisfy your hunger as well. Walnuts and almonds have plant omega-3 fatty acids, vitamin E, magnesium, folate, fiber, heart-favorable monosaturated and polyunsaturated fats, and phytosterols. Almonds help to lower blood pressure as well.
Seeds: Flaxseeds contain omega-3 fatty acids, fiber and phytoestrogens to boost heart health. Chea seeds also provide omega 3, fiber and protein and can be eaten whole. You can sprinkle it on your breakfast cereal, on top of low-fat yoghurt, mix into muffins, or combine into your smoothies.
Green veggies: Vegetables like spinach, brocolli, and asparagus contain Vitamin C and E, potassium, folate, calcium, and fiber. Spinach makes an excellent base for salads and can be used on sandwiches in place of lettuce. Broccoli tastes great added to soups, mixed in with veggie dips, added to salads, or mixed with a brown rice dish. Asparagus makes an excellent heart-healthy side dish. Grill or steam lightly and sprinkle with some balsamic vinaigrette.
Simultaneously, one should also work on other lifestyle changes to prevent a heart attack. Some of the things that can help, include controlling your blood pressure and getting it checked regularly, keeping cholesterol and triglyceride levels under control, maintaining a healthy weight, eating a balanced diet and exercising regularly.
The writer is a Health Coach