A study by NCBI states that India has one of the highest burdens of cardiovascular diseases worldwide. The high fatality in India due to heart health has risen to a whooping 4.77 million, as of 2020.
Undeniably, your heart is among the most important organs of the body for its day-to-day functioning. Speaking of damage control, the easiest, most cost-efficient ways to prevent heart issues are exercise, proper nutrition, abstinence from tobacco, and stress management.
Easier said than done, although the first step that may be easily integrated into your lifestyle is that of your diet. Inclusion of foods to promote heart health may be the key. Our approach: a deep dive into the best doctor recommended foods for heart patients. Let’s start here.
Whole grains
Consumption of the refined form of grains may not be as healthy as that of whole grains. Germ, endosperm, and bran are the three nutrient-rich parts of a whole grain, making them the best doctor-recommended food for heart patients.Whole grains help you include vitamins, minerals, and fibre that are crucial in lowering LDL or bad cholesterol.
Brown rice, whole wheat, oats, barley, rye, quinoa, buckwheat are some things to stock in your kitchen at all times. While buying whole grains, specifically look for the prefix ‘whole’ on the package in order to choose the right product. Especially for heart patients, a good diet should include high quality whole grains.
Leafy green vegetables
Leafy greens are rich in minerals, vitamins and fibres, and are packed with multiple health benefits, especially for your heart. These veggies are rich in vitamin K that protects your arteries and aids proper clotting of blood. They are also rich in antioxidants that help fight against the damage caused by free radicals, thereby reducing the risk of heart disease.
Green veggies such as spinach, kale and lettuce, and other greens like cauliflower and broccoli are some vegetables good for the heart. They may also help you regulate blood pressure. These greens aid optimal functioning of blood vessels by maintaining the inner lining of the cells.
Green tea
Green tea is popularly known for its properties to burn fat, and may be an essential constituent of a heart healthy diet. The”internet” popular variant of green tea is matcha, made from whole tea leaves, and can act as a substitute for green tea. Both can help get rid of the plaque build-up in blood vessels. This leads to the dissolution of harmful and dangerous blockages in the blood vessels, thereby reducing the risk of stroke or heart disease.
Fish oils
Fish Oils should always have your attention when it comes to a heart healthy food list. These fish are known for their abundance of fish oil and, specifically, the presence of omega 3 fatty acids.
But not all fat is bad. Omega-3 fatty acids are actually good for your heart. These omegas are found in fish like tuna, mackerel, salmon, sardines, black cod, etc. You can also rely on TrueBasics Heart Omega-3 to get these nutrients if you are unable to consume enough of the same through natural food sources. Apart from reducing cholesterol and triglyceride levels by 33%, Heart Omega-3 is also free from harmful chemicals like lead & mercury. Made from India’s first clinically researched Superba Krill Oil, Heart Omega-3 is the ultimate heart specialist you can rely on.
Nuts and seeds
To boost your heart health, go nuts for nuts that are rich in vitamin E and fibre. Conveniently, they also have the properties to lower cholesterol levels in the body. These are rich in omega 3, magnesium, calcium, and monounsaturated fats that reduce the risk of heart disease. Walnuts, almonds, peanuts, and pistachios are among the most recommended dry fruits good for the heart.
Conclusion
There are only so many ways through which you can keep your heart health in check. This list was an attempt to nudge you in the right direction. The bottom line is, it all boils down to the choices you make every day for your heart.
