Five food items that will help boost your heart health
What's the story
Heart disease is the cause of nearly one-third of all deaths, around the globe. Heart health issues, such as cholesterol, irregular blood pressure, and inflammation are downright dreadful, and could lead to fatal conditions like strokes and heart attacks. However, note that a healthy and balanced diet can help. Here are five food items you must include in your diet to protect your heart.
#1: Soy
Soy: Think reduced bad cholesterol and controlled blood pressure
Soy is a plant protein that is naturally low in saturated fats and is loaded with the essential Omega-3 fatty acids. It has many amazing heart health-boosting benefits, including controlled blood pressure, reduced levels of bad cholesterol, and increase in good cholesterol. Hence, add more of tofu in your diet, or gulp down a glassful of soy milk in the morning.
#2: Oatmeal
Oats: Taste and nutrition, packed in one bowl
Oats are not just about great taste, they are a storehouse of nutrition. Rich in a form of soluble fiber called beta glucan, oats are super beneficial for lowering cholesterol levels. This is so because beta glucan creates a gel that binds cholesterol in the intestines, thereby preventing it from getting absorbed. So toss them to top yogurt, or prepare an oatmeal for breakfast.
#3: Fruits, veggies
Fruits and vegetables: Include more of these in your diet
Keep your saturated fats intake on the lower end by including more fruits and veggies in your diet, as these are quite low in saturated fats. Additionally, they are also a great source of cholesterol-reducing soluble fiber. Even if you are not a cholesterol patient, the natural goodness of fruits and vegetables will anyway keep your heart healthy, in the long run.
#4: Omega-3 acids
Omega-3 fatty acids will help lower cholesterol levels
Food items rich in Omega-3 fatty acids can significantly help lower bad cholesterol. By increasing good cholesterol in the body, Omega-3 fatty acids also reduce chances of inflammation and strokes. Notably, one study of elderly people found that the participants who ate such foods at least once in a week were at 27% lower risk of developing heart health-related problems.
#5: Nuts
Nuts: Walnuts and almonds to the rescue for cholesterol patients
Nuts are a great source of vegetable protein, fiber, monounsaturated fats, vitamin E, magnesium, potassium, natural plant sterols, which are all great for decreasing bad cholesterol levels. A handful (30-35 grams) of nuts everyday can help lower cholesterol by a significant 5%. But since nuts are highly calorie-dense foods, do not go overboard - make sure to keep your portions limited.