For those of you who may not know, 20th of September is celebrated as World Heart Day. Organized by the World Heart Federation, it is an international campaign to inform people about cardiovascular diseases, which are the biggest cause of death. The day also promotes preventative measures to reduce the risk of cardiovascular diseases. This year’s theme, ‘My Heart, Your Heart’, is part of the World Heart Federation’s mission to ensure heart health equity for people from all walks of life. So, in order to ensure the same, we got in touch with dietician and wellness expert, Dr Shikha Sharma, to talk to us about superfoods for a healthy heart.
The term “superfood” refers to foods that offer benefits beyond the average foods. They could come as enhanced nutrition value or some medicinal benefits. Some superfoods are packed with vitamins, minerals, and antioxidants which have nourishing and healing properties.
Superfood serves various health benefits which are synergistic with the human body’s repair and regenerative processes and can help to boost immunity and metabolic response. A balance of all the nutrients is considered as a healthy diet but when we talk about heart-friendly foods or superfoods for heart, these superfoods are particularly helpful in reducing arterial inflammation, blood pressure, Low-density lipoprotein ( LDL ) and triglyceride levels.
Here is the list of superfoods which can be more protective towards heart health and even helpful in other medical conditions like obesity, diabetes and liver health.
1. Moringa
Moringa is rich in vitamin C, protein, vitamin A, powerful antioxidants, magnesium and fibre. Isothiocyanate & niaziminin found in Moringa are bioactive components and prevent the thickening of arteries. It is also rich in monounsaturated fats that lower bad cholesterol level and prevent the formation of clots.
2. Chia Seeds
Chia Seeds are rich in omega -3 fatty acid, antioxidants, iron, soluble fibre and calcium. They also provide a large amount of fibre and potassium which helps to lower blood pressure and cholesterol level. Rich in alpha-linolenic acid, Chia Seeds improve circulation and lower triglyceride in your blood.
3. Almonds
Almonds are rich in vitamin E, omega 3 fatty acids, dietary fibre and protein. As most of us know, a daily intake of almonds reduces levels of bad cholesterol (LDL) and increases good cholesterol (HDL). They are also a good source of antioxidant and reduce blood clots and blood pressure. Their richness in vitamin E also stops the development of plaque formation.
4. Oats
Oats have a number of health benefits. They are rich in antioxidants, vitamins, minerals, copper, iron and zinc, folate. The soluble fibre Beta-glucan present in them reduces bad cholesterol (LDL). They also contain polyphenols like Avenanthramides and powerful antioxidant help to reduce blood pressure and prevent heart disease.
5. Quinoa
Quinoa is rich in proteins and nine essential amino acids along with B vitamins, iron, potassium, fibre, calcium and antioxidants. The soluble fibre present in Quinoa helps lower blood cholesterol.
6. Wheatgrass
Wheatgrass is power loaded with nutrients and live enzymes. It helps in reducing the oxidative stress by reducing the compound ‘malondialdehyde’ and contains polyphenolic compounds that help in strengthening the heart. The fibre content of wheatgrass restricts the secretion of bile acid that helps in controlling the cholesterol level.
7. Blueberry
The nutrient present in blueberries – B6 and folate help prevent the buildup of homocysteine which prevents blood vessel damage and are loaded with nutrients such as vitamin C, fibre and potassium. The absence of mineral sodium in blueberries helps in keeping the heart-healthy. Not only that, but blueberries also help to dilate blood vessels thus lowering your blood pressure.
8. Avocado
Avocado is rich in healthy fat MUFA (monounsaturated fatty acid) that helps in lowering the bad cholesterol (LDL) level. It also contains high levels of vitamin C, thereby preventing heart disease. The plant sterol beta-sitosterol present in Avocado lowers cholesterol level.
Featured Image Source: healthline; eatingwell
