Riya Noufel View Bio

22 October 2020 8 Minutes

Author Bio

Riya Noufel

Designation :Nutritionist

Influencer for the past 8 years, published Journals on food diets.

Heart is one of the most vital organ that keeps us alive, Studies have found out that our cardio health can seriously affect brain health in certain ways because the brain-heart bond is really strong. Inactive lifestyle problems play a crucial role in promoting heart health down, it depends on how earlier you adopt a healthy cardio lifestyle, for a lifetime of a healthier brain. A lifestyle that can maintain a healthy weight with a balance of good diet and exercise sounds fruitful to a greater extent. Eating something healthy doesn’t mean that you have to leave all your comfort foods, here are some incredible heart-healthy foods. 

Leafy Green Vegetables

Kale, Spinach, Broccoli, salad greens, etc packed with vitamins, minerals, and fiber but low in calories. When consumed raw it may help you to keep the nutrient profile. Most of the leafy green vegetables have shown to reduce the risks of coronary heart diseases, which is usually caused by the settling up of plaque or fatty deposits in arteries.

Whole Grains

Whole grains are either present in their whole form or ground into flour without losing the three nutrient-rich parts (bran, germ, and endosperm)of grain when compared to other grains.

It can lower the risk of heart diabetes.

• Barley.
• Brown rice.
• Buckwheat.
• Bulgur (cracked wheat)
• Millet.
• Oatmeal.
• Popcorn.
• Whole-wheat bread, pasta, or crackers.

Avocado

Avocados contain omega-3 fatty acids, which are heart-healthy fats. Even if it is high in fat, the majority of them are monounsaturated fatty acids, which help to reduce LDL ("bad") cholesterol. Avocados also contain lots of dietary fiber, vitamins, minerals, and antioxidants, which keep your heart healthier.

Fatty Fish and Fish Oil

Fats in fish are unsaturated, known as omega-3 fatty acids. Such fats may reduce inflammation throughout the body. Damage of blood vessels that leads to heart disease and strokes can be of this inflammation. Eating at least two servings of fish that's rich in omega-3 fatty acids may reduce the risk of heart disease and may protect you from sudden cardiac death. 

Walnuts

Eating walnuts as part of a healthy diet may decrease the risk of heart disease. Walnuts help to maintain healthy cholesterol levels and decrease blood pressure, two of the major risk factors for heart disease. 

Almonds

Almonds have been shown to reduce LDL-C, which is a known risk factor for coronary heart disease in several well-conducted clinical trials. Daily consumption of around 45 g of almonds can help reduce one of the most important risk factors for cardiovascular disease in Indians.

Garlic 

Garlic contains vitamins C and B6, manganese, and selenium, but a chemical called allicin, a type of antioxidant, which is thought to be responsible for its positive effects on garlic. For those with high cholesterol, garlic supplements appear to reduce total and/or LDL cholesterol by about 10–15% Looking at LDL (the “bad”) and HDL (the “good”) cholesterol specifically, garlic appears to lower LDL but has no reliable effect on HDL High triglyceride levels are another known risk factor for heart disease, but garlic seems to have no significant effects on triglyceride levels.

Berries

Berries are a heart-healthy food. For those with metabolic syndrome, black raspberries and strawberries have been shown to help lower cholesterol in people who are obese or have always. What’s more, berries may help prevent LDL cholesterol from becoming oxidized or damaged, which is believed to be a major risk factor for heart disease.