Healthy heart nutrition

How can we keep our heart healthy? Heart health is mainly decided by two key factors: diet and exercise. Natural foods such as fruits, vegetables and nuts are rich source of heart healthy nutrients. 

So let us unlock the properties of the following 7 best heart healthy naturals:

#1 Oatmeal (Oats)

Start your day with a steaming bowl of oats, which are full of folate, and potassium.

This fiber-rich super food can lower levels of LDL (or bad) cholesterol, maintain your good cholesterol & help to maintain arterial health.

#2 Avocado               

It is known that fifth most leading cause of death in men is stroke due to high blood pressure. This is because of inadequacy of potassium levels in the body. It has been researched that Avocado is rich in potassium, and will serve the purpose. As per the recommendations of American Heart Association, Avocados are best for heart health, they are low in saturated fats, rich in fiber, Vitamin E, folate and potassium. 

#3 Nuts               

A handful of nut mixture is good enough to start your day. Three important nuts must be included in you daily nut mixture diet i.e. Walnuts, Pistachios and Almonds. Walnuts are full of omega-3 fatty acids and are loaded with mono- and polyunsaturated fat. They also help to keep your arteries clear. Pistachios are known to reduce stress. Almonds also add on benefit to reduce LDL cholesterol.

#4 Berries

Blueberries, raspberries, strawberries—whatever berry you like best—are full of anti-inflammatories, which reduce your risk of heart disease and cancer. "Blackberries and blueberries are especially great"

#5 Legumes

Legumes such as lentils, chickpeas, and black and kidney beans. They're packed with omega-3 fatty acids, calcium, and soluble fiber.

#6 Spinach

Spinach is enriched with lutein, folate, potassium, and fiber. You can prepare tasty spinach soup garnished with pepper and coriander, everyday, to ensure your heart health. Or you can also prepare delicious salads with oreganoes, tomatoes, cucumber and few spinach leaves, tossed in olive oil.

#7 Flaxseed

Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. It is also rich in Vitamin E and serves a s veg source of omega 3 fatty acids.