On the occasion of World Heart Day, we at Keeros are here to remind you just how important it is to eat healthy for a healthy heart. By making just a few small changes in our lives, we can significantly reduce our risk of heart disease and stroke and also improve our quality of life and set a good example for the next generation!
Your body needs a balanced heart-healthy diet which includes a variety of seasonal fruits and vegetables.
Being aware of the nutritional values of the meals you intake is becoming increasingly vital due to the adulterated products available in the market.
Certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease.
Here are 10 foods that you should be eating to maximize your heart health:
Garlic contains a chemical called allicin which is actually good for your heart.The amount of garlic you need to get the heart-healthy benefits is about a clove a day.The best way to use garlic is to mince a clove, let it stand 10 to 15 minutes, then mix it with yoghurt or honey and eat it on an empty stomach in the morning. You can also add raw garlic to your salads and chutneys for greater taste and health benefits.
2) Green Tea:
A creamy and sugary cup of tea is everyone’s stress-buster but it isn’t too healthy for people who are conscious about their health!
Lowering your risk of cardiovascular disease may be as easy as drinking green tea. Drinking green tea twice a day regularly may help prevent hypertension and lowers the risk of cardiovascular diseases.
3) Fish :
This category of food actually consists of lean proteins and Omega 3 fatty acids which prevent blood clotting by permeating the arteries, thus reducing the risk of a heart attack. Consuming fish thrice a week actually keeps your heart healthy and maintains regular rhythms.
Tomatoes are high in potassium which is a good source of an antioxidant called lycopene. This helps to get rid of cholesterol and antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease.
Beans, such as kidney or black beans, are high in fibre, B-vitamins, minerals and other essential elements that are good for your heart. Getting 1/2 cup of beans a day is a heart-healthy option—and easy. Add rinsed canned or boiled beans to soups, stews and salads and approach a heart-healthy lifestyle.
Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial for heart health. They protect the arteries and reduce plaque buildup as well. While almonds are very high in nutrients, they’re also high in calories. Measure your portions and moderate your intake if you’re trying to lose weight.
7) Citrus Fruits:
Citrus fruits like oranges, lemon, grapefruit and so on are considered as superfoods or super-fruits owing to the special health benefits, including lowering your risk of heart diseases. Citric fruits have flavonoids and a high amount of vitamin C which reduces risks of strokes and naturally regulates blood pressure.
8) Flaxseeds (Alsi):
Flaxseeds or alsi have Omega-3 essential fatty acids and also contains lignans! This makes it a heart-healthy food and incorporating it into your daily lives will actually tone down the chances of severe cardiovascular diseases.
Bananas contain generous amounts of potassium, around 12% of the daily value. Potassium is very essential for a normal heart health. It balances sodium and water in the body, maintaining the normal heart functions. It also excretes excess sodium from the kidney, thereby contributing to a healthy blood pressure.
Start your day with a bowl of boiled oatmeal to lower cholesterol and keep the arteries clear. Oatmeal also provides you with nutrients like fibre and potassium. Top your bowl of oatmeal with fresh fruits like bananas or apples, and dry fruits like raisins for a hearty breakfast. Pick coarse or steel cut oats over instant oatmeal as they contain more fibre.
Lower intake of trans and saturated fats and higher intake of fibre can help prevent heart diseases. Know what else is good for your heart? Keeros Roasted Supersnacks that contain zero cholesterol, zero trans-fats and are also low on the glycemic index.
If you want something that is savoury and crunchy, then go for our Multigrain Supersnacks that contain the power-packed nutrition of 6 super grains. On the other hand, if you have a sweet tooth, then you can opt for our Multiseed Roasted Supersnacks that contain the rich sweetness of dry dates and 4 superseeds. Start snacking healthy with Keeros today.