10 EVERYDAY
FOODS FOR A HEALTHY HEART
Here’s how
to keep your hungry heart full of vigour
Whether or not you suffer
from heart problems, or have cardiac issues in your family, the fact is that
prevention is always better than cure. So here are 10 easily available, and
easily consumed foods that will do wonders for that organ of life.
SPINACH
Its high level of
chlorophyll sets an alkaline environment in the body. Too much sugar from
processed foods can increase triglycerides, bad LDL cholesterol and decrease
the good HDL cholesterol. Fibre from green leafy vegetables like spinach helps
lower blood cholesterol, and stabilises blood sugar levels. Eat it: Cook in
mustard oil to maximise antioxidant benefits and reduce bloating.
CHICKPEAS
A legume high in fibre
and potassium, and low in sodium, that regulates blood pressure, sugar and
cholesterol. Being a rich source of folate and B vitamins, it helps lower
levels of homocysteine, which is a marker of inflammation and heart disease.
High in plant proteins and fibre, chickpeas slow down glucose absorption and
provide high satiety. Eat it: With rice to make your meal a complete protein.
TURMERIC
A powerhouse of
nutrients, it contains curcumin, a substance with antiinflammatory properties
so powerful that it matches the effectiveness of anti-inflammatory drugs. It is
a strong antioxidant which can also boost the activity of the body’s own
antioxidant enzymes. Curcumin effectively reverses the damage induced by high
levels of homocysteine.
Cook it in oil with black
pepper to increase the absorption of curcumin by 2000 per cent, ietwenty times
more, instead of chugging a glass of haldi water. Eat it:
GARLIC
A saviour for anyone
struggling with high cholesterol levels because of its antioxidant – allicin –
which thins the blood, thus reducing the risk of blood clots and heart attacks.
Garlic also lowers blood pressure and blood sugar levels.
Eat it: Ideally, have it
raw and crushed because cooking destroys garlic’s ability to make allicin. If
you’re cooking with it, chop and wait for 45 minutes to enable allicin
production before you put it on the flame.
FLAXSEEDS
A rich source of
essential fatty acids (EFAs) that the body cannot produce by itself. These
healthy fats help lower bad cholesterol and triglycerides levels, and reduce
the risk of blood clot formation. Found in high concentrations in the brain,
EFAs aid in the transmission of nerve impulses and are needed for the
development and functioning of the brain.
Eat it: Roast and grind
for proper digestion (poorly chewed flaxseeds can go undigested), and add a
tablespoon to smoothies or in roti dough.
COCONUT
OIL
Like any plant-based oil,
coconut oil has zero cholesterol. It also has a high amount of medium chain
fatty acids (MCFAs) that, instead of being stored as fat in the body, mobilise
existing fat stores and burn belly fat. It is a good source of DHEA, a hormone
that protects against heart disease. This hormone is generally produced by the
body, but the amount the body produces reduces after the age of 40.
Eat it: Take a teaspoon
virgin coldpressed coconut oil on an empty stomach to rev up your metabolism.
TOMATO
Contains a combination of
Vitamin A, C, folic acid and beta-carotene that may help reduce the risk of
heart disease. Tomato’s lycopene reduces the risk of cholesterol accumulation,
and lowers blood pressure, showing results within eight weeks of regular
consumption. Eat it: Cook with olive oil for better absorption and functioning
of lycopene.
POMEGRANATE
Pomegranate seeds get
their vibrant red hue from polyphenols – chemicals that are powerful
antioxidants which help remove free radicals – and protect cells from damage
and inflammation. As a good source of Vitamin C, fibre and potassium,
pomegranate helps lower high blood pressure, improves blood flow and keeps the
arteries from getting thick and stiff.
Eat it: Don’t juice it,
eat it whole. Juicing removes the precious fibre and oxidises vital nutrients.
AMLA
Popularly known for its
high Vitamin C content, which is 20 times more than in a glass of orange juice,
it also contains substances that protect the vitamin from being destroyed
during heating or drying. Amla is loaded with chromium that stimulates insulin
production, stabilising blood sugar and reducing bad cholesterol.
Eat it: Pickle in mustard
oil for a dose of probiotic with your meals.
WHEATGERM
An excellent source of
vegetable proteins, fibre and healthy fats that helps flush out toxins from the
body. It is a natural prebiotic, meaning it promotes the growth of good
bacteria in your colon. Studies have shown that a healthy gut is linked to low
cholesterol and inflammatory markers. Wheatgerm’s plant sterol also lowers
cholesterol. Eat it: Add to a cup of yogurt to boost the probiotic effect.
By Lovneet Batra
HTBR24SEP17
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