Summer is the perfect time to enjoy delicious and heart-healthy foods. A diet high in fruits, vegetables, lean protein and healthy fats can lower your risk of heart disease and other chronic diseases.
Here are some great ideas for summertime foods that are beneficial for your heart:
Fresh fruits like strawberries, blueberries, watermelon and peaches are a great source of essential nutrients and antioxidants that are important for your heart health. Fruits in your diet can lower your risk of heart disease, stroke, and other cardiovascular disorders. They are full of dietary fibre, which can lower cholesterol levels in the blood. They also contain polyphenols, which may reduce inflammation and protect against oxidative stress. Some fruits are high in potassium, which is essential for lowering blood pressure and improving heart health. Enjoy them in salads, smoothies, or alone as a snack.
Also read: Expert Explains Ways To Keep Heart Healthy
Zucchini, eggplant, bell peppers or asparagus are packed with essential minerals which can boost your heart health. These vegetables are a good source of dietary fibre, which can help reduce cholesterol levels, lower blood pressure, reduce inflammation, and improve overall cardiovascular health. According to Dietician Arushi Gupta, Associate Dietician, Dayanand Medical College and hospital, Ludhiana, eggplant is an excellent source of B vitamins and folate, which reduces the risk of getting a heart attack.
Salmon fish is an excellent source of omega-3 fatty acids, which are essential for cardiovascular health. Studies have shown that consuming omega-3 fatty acids can help reduce the risk of stroke and heart attack, lower bad cholesterol levels, and raise good cholesterol levels. Salmon is also high in protein and low in saturated fat, which is beneficial for heart health.
Nuts are a great source of healthy fats, protein, vitamins and minerals. They are also a good source of dietary fibre, which can help with digestion and weight management. Eating nuts can also help reduce cholesterol levels, lowering your risk of heart disease. Additionally, nuts may help reduce inflammation and provide antioxidant benefits, which can help protect against chronic diseases.
Also read: Expert Talk: Tips To Keep The Heart Healthy
Mangoes are one of the most popular summer fruits. The nutritional value of mangoes includes fibre, potassium, and other vitamins that can help you improve your heart health. Raising potassium and reducing sodium intake is beneficial for heart health and blood pressure regulation.
Papaya is rich in fibre, vitamin C, and antioxidants. You can eat papaya or make shakes with it. Papin in papaya is healthy for your heart and skin because it lowers inflammation.
With so many delicious, heart-healthy options, there’s no reason not to enjoy a summertime feast that’s good for your heart.