Heart is the core of a human body. Keeping the heart healthy will serve us leading a healthy and happy life. Eat better for your hearts health. Following are the heart friendly foods. This will help you in understanding how these foods work, and how much of each you should eat and simplest way to incorporate them in your diet.
FISH
Eating fish every week will help you keep the cardiologist away. Fish packs in heart friendly, anti-inflammatory Omega-3 fatty acids which displace the pro-inflammatory arachidonic acid. This was confirmed by researchers who gave fish oil supplements to patients scheduled for heart surgery. During surgery, it was found that Omega-3 had indeed displaced arachidonic acid. Omega-3 helps prevent inflammation of the arteries. This ensures that the blood keeps flowing smoothly, reducing chances of a heart attack by nearly 30%. Experts say that the risk from not eating fish is greater than the risk from eating it.
HOW MUCH TO EAT
Tuna, salmon and pomfret are the most effective ones. Around 114 g fish, four times a week seems to be okay. Avoid eating the same variety more than twice a week. Eat fish as fresh as possible. Ageing, drying and over-frying oxidizes or damages fats and cholesterol. Such damaged fats make the good HDL go bad.
OATS
Basic and unrefined foods contain many good components. Bran and germ, the fibre in food, are high in Vitamin B and minerals. These are lost if the grains are refined and when grain is grounded into powder, the sugar in them gets absorbed quicker by the blood, which increases the glycemic index. This leads to sugar and cholesterol fluctuations in the body. Oat meal contains soluble fibre, which reduces your low-density lipoprotein (LDL) or bad cholesterol. Soluble fibre may reduce the absorption of cholesterol in the intestines and, the gel-like soluble fibre bile and dietary cholesterol which the body then excretes.
HOW MUCH TO EAT
Around 30gm of whole grains is ideal. To keep the heart more healthy, push that up to 50 gm per day. The best way to have oatmeal is in breakfast. It provides energy for long as it stays long in the system. Other benefits can also be derived from flaxseed and brown rice.
WALNUTS
Walnuts are rich in Omed fatty acids. They also have alpha-linoleic acid (ALA) that reduces the risk of coronary heart disease. ALA reduce risk through several mechanisms including lowering inflammation, improving endothelial functions which allow blood to be pumped further and prevent abnormal heart rhythms. Walnuts are one of the richest anti oxidant foods and are also rich in heart-healthy N3 fatty acids.
HOW MUCH TO EAT
Four or Five per day are enough. For an extra dose of energy, sprinkle them on your salads, desserts, yogurt or cereals.