World Heart Day is an annual global campaign celebrated on 29th September to raise awareness about Cardiovascular diseases or heart diseases and promote heart-healthy lifestyle. It aims to encourage people to take care of their heart and prevent harmful substances such as smoking cigarettes which increase the risk of heart- related illnesses. It also tells people that It is very important to maintain a healthy lifestyle by consuming a balanced diet ,exercising regularly and quitting smoking and alcohol. It educates people about the importance of heart health.
Have a look at some heart healthy foods to include in your diet
Your heart needs a good fibre rich diet. Here’s a list of 10 fibre rich foods to incorporate into your daily diet.
1.Nuts: Almonds, Walnuts , Cashew nuts and many more nuts are available in the market to consume.Nuts are a very good source of heart healthy fats, fiber and antioxidants.These are a great source of monounsaturated and polyunsaturated fats which are considered as heart healthy fats.
2.Oats : Oats can help lower cholesterol levels as it is rich in soluble fiber. Oats are a healthy option to replace packaged breakfast cereals.
3.Salmon: Salmon is a fatty fish ,rich in omega -3 fats and acids which are really beneficial to maintain a healthy heart. These healthy fats have anti-inflammatory properties and Omega -3 help lower triglycerides in the body.
4.Berries- People love berries. Strawberries ,Blueberries , Raspberries,these berries are a rich source of antioxidants known as flavonoids. These antioxidants are associated with a reduced risk of heart diseases. Consuming them can improve blood pressure levels leading to a healthy heart.
5.Dark Green Leafy vegetables – Vegetables like Spinach , Cauliflower, Kale and others are filled with vitamins ,minerals and antioxidants which are essential for a healthy heart. Vitamin K is present in them to regulate blood clotting and their high fiber content contributes to lowering cholesterol levels in the body.
6.Olive Oil – Many people in India generally use Ghee and vegetable refined oil which is very unhealthy for your heart. That’s why incorporating Olive oil in your diet will prove to be a total game changer for your heart. Olive oil is rich in heart healthy monounsaturated fats and is consumed in the Mediterranean diet.
7.Beans and Legumes- Beans , pulses and chickpeas are high in protein and fibre. These are excellent choices to include in your fiber packed diet. Their combination of protein and fiber helps in controlling blood sugar levels. They also contain important minerals like potassium and magnesium to support heart health.
8.Tomatoes – Tomatoes contain lycopene which is an antioxidant. Lycopene is associated with many health benefits including reduced inflammation and improved blood-vessel functions.These are included in the Indian and Mediterranean diet for a very long time. These are included in salads and sauces.
9.Whole Grains – Grains like whole wheat , brown rice are rich in nutrients and fiber. These grains are a very healthy choice to include in your daily diet. Consuming them regularly can help in reducing cholesterol levels and lowering the risk of heart disease.
10.Avocado – Avocados are a rich source of potassium and monounsaturated fats which are essential to manage blood pressure. These fats can help reduce bad cholesterol in your body.
These foods are super healthy to maintain a healthy heart. Incorporating them into your daily diet can reduce the risk of getting heart disease and live a long healthy life. In today’s generation where heart attacks have become common for even young people , taking care of your heart is very important. By having a balanced diet and regular exercise , one can prolong the life of his/ her heart.