Do you take your heart seriously? If not, it is high time that you concentrate on your heart functions and how to boost them. These days, we see a lot of people struggling with high cholesterol, irregular blood pressure, heart rate, stroke, etc. problems even in young years. Diet and fitness collectively help to aid heart health and keep such catastrophic issues at bay. It is a common belief that eating fruits and veggies reduce the risk of heart diseases but is it true? Read what Dr. Vivudh Pratap Singh, Consultant- Interventional Cardiology at Fortis Escorts Heart Institute, Gurugram has to say on this.
Does Eating fruits and vegetables reduce heart disease risk?
“Vegetables are high in fibre and nutrients when eaten raw. But eating a lot of them is unlikely to reduce risk of heart attack or stroke. A sufficient intake of vegetables is important for maintaining a balanced diet and avoiding a wide range of diseases. Eating at least 5 portions of fruit and vegetables every day is recommended as a balanced diet to reduce the risk of many diseases, including some cancers also,” tells Dr. Vivudh Pratap Singh.
“Research has indicated that many vegetables like potatoes, soybeans, sesame, tomatoes, onions, celery, broccoli, lettuce showed great potential in preventing and treating cardiovascular diseases, and vitamins, essential elements, dietary fibers, were bioactive components. The cardioprotective effects of vegetables might involve antioxidation, anti-inflammation, regulating blood pressure, blood glucose, and attenuating myocardial damage, as well as some other biomarkers associated to cardiovascular diseases. In addition, several vegetables and their bioactive components have been proven to protect against cardiovascular diseases in clinical trials. The risk of dying from CVD was about 15% lower for those with the highest intake compared to the lowest vegetable intake,” he further stated.
What foods reduce heart disease?
Let us check out foods that are associated with reduced heart disease risk.
Omega-3 Fatty Acids
Eating fish is said to be great for health because fishes are rich source of omega-3 fatty acids. These offer numerous health benefits including securing heart health. Fatty acids keep cholesterol levels regulated that reduces the risk of heart diseases by two fold. Salmon, tuna, mackerel and sardines are best fishes for heart health.
Vitamins C, D and E
These vitamins are good for overall health but most importantly for your heart health. Vitamin C has antioxidants that reduces free radical damage and keep heart diseases at bay. Vitamin D is also essential and the best source of vitamin D is sunlight. On the other hand, eating citrus fruits, green vegetables, papaya, spinach, bell peppers, etc. Can provide you with vitamins C and E.
Fibre
In order to fight bad cholesterol and keep the system clean, detox, include a lot of fibrous foods to your diet. Avoid consuming refined grains like maida and have whole foods instead.
Fruits and vegetables for heart patients
Since eating a lot of fruits and vegetables cannot prevent heart diseases but there are certain fruits and vegetables that heart patients must consume for improved immunity and good health.
Healthy Greens
Eating broccoli, kale and brussels sprouts, etc. Are great for your heart as these are rich in polyphenols. Not just this, these are also rich in fibre, folate and other vitamins & minerals. You should also add cruciferous vegetables such as cabbage and cauliflower to your diet.
Berries
Berries are super tasty and here is another reason to add these to your diet. Blackberries, blueberries and raspberries are perfect for heart health and you can easily get them in a supermart near you. These are high in antioxidants, vitamin C and manganese.
Tomatoes
Red colour of tomatoes sync with heart health. Tomatoes contain lycopene which is a potent antioxidant that helps in boosting heart health. You must have raw tomatoes and pureed tomatoes to keep your heart healthy.
The other fruits and vegetables that you should have are:
- Apples
- Garlic
- Carrots
- Bell peppers
- Onion
If you consume these fruits and vegetables regularly, your heart health will be in its best.
Image credits- freepik
