Nutritious diet is not only necessary for heart health, but nutritious diet. Due to physical fitness and balanced diet, you can keep many diseases away from yourself. Believe it is not too difficult. You just have to include these 10 things in your diet chart.
1. Fruit
Well, there is no break for fresh, seasonal fruits for health. But if you talk about heart health, then it is considered best to eat citrus fruits like pomegranate, banana, apple, berry. These contain anti-oxidants, flavanoids, polyphenols, and vitamins. By the way, citrus fruits people like to drink juice more, but if they are eaten whole, then their fiber also keeps our stomach clean.
2. Vegetables
Beans, okra (okra) and eggplant (brinjal) may not be good for your plate, but these fiber-rich vegetables help in reducing cholesterol in the body. So if it is not possible every day, then eat them twice a week.
3.Hole grain
There are two types of grain products – whole grain and refined. Whole grain consists of whole grains- bran, seeds and and sperm are present, such as whole wheat flour, oatmeal, whole cornmeal. At the same time, refined grain is processed, in which bran and seeds are removed. In this process, most of the vitamins, iron and dietary fiber found in grains are lost. Therefore, it is important for a healthy heart that you include flour, bread etc. prepared from whole grains in your diet.
4. Yogurt
Yogurt contains probiotics that develop bacteria in the body that help to increase immunity. Eating curd is advised not only in summer but also in winter. However, in the rainy season, it is better to keep distance from curd due to the possibility of insects growing in them.
5. Fish
According to the American Heart Association, fish should be eaten at least twice a week for a healthy heart. Sardine, salmon, mackerel fishes contain omega-3 fatty acids that protect the heart.
6. Nuts
They may be small in size, but are of great use. Vitamins and minerals are present in plenty in them. This is the reason that if there is hunger even between two miles, it is advisable to eat pistachios, almonds, mountain almonds and walnuts.
7. Chocolate
It has been proved in many studies that dark chocolate is the best for the heart. They contain flavonols which keep the blood arteries fixed. Along with this, they are also effective in reducing the risk of high blood pressure.
8. Green Tea
Drinking green tea rich in anti-oxidants has many benefits to the body. Anil Bansal, chief cardiologist at Columbia Asia Hospital, Gurgaon, says that anti-oxidants are effective in reducing fat. Therefore, drinking one cup of green tea a day reduces the risk of heart-related diseases because body fat is the biggest cause of heart blockage.
9. Red Wine
The anti-oxidants present in red wine are not only good for the heart, but it also reduces the effect of free radicals present in the body. Red wine makes high density lipoprotein (HDL) cholesterol in the body which has been considered as ‘good cholesterol’ in terms of health. However only 150ml should be consumed. It contains 127 calories. Keep in mind, red wine has less calorie content than white wine.
10.Soya
Soyas are important for heart health because they reduce blood pressure and cholesterol levels in the body. Polyunsaturated fats, fiber, vitamins and minerals are also rich in them. Soy can be consumed in the form of beans, tofu or milk.
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