Cardiac diet: Here are some heart-healthy foods that one should include in his/her diet to keep their heart healthy. These reduce the risk of getting heart diseases in the long run.
If you are thinking about what is this new form of the diet, it is basically another name for a healthy heart diet. Cardiac is derived from cardiovascular which means a diet that is good for cardiovascular health. Though this diet is a must-follow for patients of BP, blood sugar and cholesterol, it is equally good for healthy people. It reduces the risk of heart ailments in normal people. So, include these foods in your diet to fuel heart-friendly nutrients in your body.
Fruits and Vegetables
Fruits and vegetables are the utmost good for your health. They not only boost immunity and reduces inflammation but also suffices the body’s nutritional needs. The more healthy you eat, the less addicted you’ll become to junk foods.
Tomatoes: Tomatoes are rich in lycopene which is a natural plant pigment that has exceptional antioxidant properties. These prevent free radical damage along with managing blood circulation.
Green Leafy Vegetables: Veggies like spinach, broccoli, kale, etc. are a powerhouse of antioxidants, vitamins and minerals. These are rich in Vitamin K and dietary nitrates to control blood pressure and boost heart health.
Also Read: Fish is not the only one with Omega-3, these foods can help too
Omega-3 Fatty Acids
Fish and nuts are the best sources of omega-3 fatty acids. These regulate triglyceride levels, reduce blood pressure and prevent plaque buildup in the arteries. Eat foods such as:
Salmon: Fishes like salmon, tuna, mackerel are best to get omega-3 fatty acids. They are widely known for their heart-health benefits. People who eat fishes at least two-three times in a week regulates diastolic pressure.
Walnuts: Walnuts are rich in micronutrients like copper, magnesium and manganese. Munching on a few walnuts daily can secure your heart health by preventing the risk of heart diseases. It reduces the level of bad cholesterol ‘LDL’ and lowers blood pressure.
Avocados: Avocados are an amazing source of monounsaturated fats that help to lower down the risk of cardiovascular diseases. One avocado a day is linked to lower the level of LDL or bad cholesterol in the body.
Also Read: Know How to Take Care of Your Heart?
Soluble Fiber
A heart-healthy diet is incomplete without soluble fibers. It is one of the most important nutrients that secure heart health. Doctors suggest consuming 10 to 25 grams of soluble fiber daily for cardiovascular health.
Berries: Berries like blueberries, strawberries, raspberries., blackberries are loaded with vital nutrients. These contain anthocyanins which reduce inflammation and prevent the body against oxidative stress. Eating a handful of berries daily is really good.
Seeds: There are some seeds that are rich in fiber and omega-3 fatty acids. Flaxseeds, chia seeds, etc. Are amazing for your heart. These not only inhibit heart ailments but also manages blood glucose, blood pressure and triglycerides in the body.
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