4 Best Heart-Healthy Foods to Add to Your Daily Diet

Heart disease is currently the leading cause of death. That’s why diseases such as heart attack, high blood pressure, cholesterol problems and stroke are occurring every second by taking someone’s life away. Unfortunately, the progress of these diseases is very slow, and by the time they are discovered, it is usually too late for the person.

On the other hand, much of our heart health is in our hands. The lifespan of a strong and healthy heart is dictated by diet, and everyday routines. Therefore eating the right foods everyday keeps the heart free of disease, and keeps us active and feeling good much longer.

In this article, we will mention the four heart-healthy foods that, when eaten every day, can helped lower blood pressure and cholesterol, plus increased the lifespan of our heart.

1. Oats – The Cholesterol-Lowering Powerhouse

Oats are known as heart’s best friend, as soluble fiber found in oats, especially beta-glucan, decreases bad cholesterol (LDL). You might know already but increased levels of LDL cholesterol results in arterial plaque, which leads to heart attack.

Oats also have a low glycemic index, which means that they are digested slowly and do not spike blood sugar levels. This is especially helpful for people with diabetes and high blood sugar.

Heart-Healthy Benefits of Oats:

• Reduces bad cholesterol (LDL) naturally
• Does not allow the deposit of plaque in the arteries
• Makes you feel full for a longer time, thus aiding weight management
• Enhances digestion and enhances gut health

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Easy Ways to Include Oats:

• Take oatmeal with fruits and dried fruit for breakfast.
• Including oats in smoothies makes them thicker and more healthy.
• Bake wholesome oat cookies or oat granola bars and have them as a snack.
• Prepare savory dishes like oat upma, oat khichdi, or oat cheela.

Example: If you consume parathas and fried foods for breakfast daily, start consuming oat breakfast three times a week. You will be able to feel the change in cholesterol and weight in one month.

2. Fatty Fish – Omega-3 Rich Heart Protector

Fish, particularly oily fish such as salmon, mackerel, sardines, and tuna, is a healthy heart treat. They contain omega-3 fatty acids, which decrease inflammation, lower triglycerides in the blood, and stabilize the heart rate.

In case you don’t consume non-vegetarian food,
do not fret. Omega-3s can be obtained by vegetarians through flaxseeds, chia seeds, walnuts, and soy. Algae supplements are also recommendable.

Heart-Healthy Benefits of Oats:

• Decreases triglycerides
• Prevents blood clots and enhances blood circulation
• Lowers blood pressure naturally
• Decreases risk of heart attack and stroke

Easy Ways to Include Oats:

• Grill or cook fish and have it for lunch or dinner.
• Include tuna or sardines in salads or sandwiches.
• Prepare fish curry and use heart-friendly spices such as turmeric and garlic.
• Develop a habit of consuming fatty fish 2–3 times per week.

Example: A desk worker began eating non-fried fish twice a week, and after 6 months, his triglycerides and blood pressure fell by half.

3. Leafy Green Vegetables – Nature’s Heart Multivitamin

Leafy greens such as spinach, kale, mustard greens, amaranth, and lettuce are the icing on the cake for your heart. They are packed with vitamin K, which shields arteries and regulates blood clotting.

Also, the nitrates in them make blood vessels flexible and lower blood pressure.

Heart-Healthy Benefits of Oats:

• Naturally reduces blood pressure
• Healthier arteries and blood flow
• Abundant in antioxidants, reduces inflammation
• Abundant in magnesium, which helps to keep the heartbeat in balance

Easy Ways to Include Oats:

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• Add spinach or kale to a smoothie
• Create a colorful salad and sprinkle an olive oil dressing
• Lightly sauté leafy vegetables with garlic and spices
• Use leaves of lettuce or kale as wraps in place of bread

Example: Individuals with gas or constipation should consume spinach or salad three times a week. Digestion will be enhanced and blood pressure will be regulated too after a couple of weeks.

4. Nuts – The Perfect Heart-Friendly Snack

Almonds, walnuts, pistachios, and cashews – all the nuts are great for the heart. Healthy fats, fiber, omega-3s, and plant sterols in them reduce bad cholesterol and raise good cholesterol (HDL).

Also, the amino acid arginine in them dilates blood vessels and enhances blood circulation.

Heart-Healthy Benefits of Oats:

• Lowers bad cholesterol and raises good cholesterol
• Rich source of protein for the heart and muscles
• High in magnesium, which keeps the heartbeat steady
• Reduces inflammation and risk of heart disease

Easy Ways to Include Oats:

• Eat a small handful of unsalted nuts each day
• Chop walnuts and almonds and add them to oats or porridge in the morning
• Add cashews to smoothies to make them creamy
• Add nuts to salads or yogurt to add flavor and nutrition

Example: For sweet tooth, munch on a few almonds and raisins rather than biscuits or namkeen. This will maintain a healthy heart and keep weight in check.

Additional Heart-Healthy Tips

In addition to these 4 superfoods, it is important to nurture other practices to achieve a healthy heart.

• Use healthy cooking oils: Olive oil, mustard oil, and avocado oil instead of ghee, butter, or refined oil.
• Avoid processed foods: Use the least- they are packaged snacks, fried foods, and sugary drinks.
• Exercise every day: A healthy heart is only 30 minutes of walking (or yoga or cycling) a day away.
• Sleep enough: Almost all issues of lower sleep cause higher blood pressure and have higher risk factors for heart disease.
• Manage stress: Yoga, meditation, and slow breathing.

Sample 1-Day Heart-Healthy Meal Plan

• Breakfast: Oatmeal with nuts and fruit.
• Mid-Morning Snack: Green tea and a handful of nuts.
• Lunch: Grilled salmon with sautéed spinach and quinoa.
• Evening Snack: A bowl of fruit with chia seeds.
• Dinner: Lentil soup and a kale salad with olive oil dressing.

Conclusion

The heart is the engine of our body! If you understood that any motor must be fueled with a good gas, similarly, our heart should be fueled with the appropriate food. The inclusion of oatmeal, fatty fish, green leafy vegetables, or nuts in our diet will help to support and sustain better heart health over the years.

Just remember – the contrast will not appear in just a couple of days, however, if you eat these nutritious foods regularly, work-out, sleep well and live a stress-free life; your heart will be healthy for many years.

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Medical Disclaimer

The information provided on Health Tips India is intended for educational and informational purposes only. It should not be considered a substitute for professional medical advice, diagnosis, or treatment.

Always consult a qualified healthcare professional before making any health-related decisions or changes to your diet, exercise, or medical routine.