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Seven Best things for a Healthy Heart

Seven Best things for a Healthy Heart


When it comes to eating, a little bit of everything is the key, say experts. Our body needs all foods in moderation. Some help cure bowel problems, some help control diabetes and some keep eye problems at bay. Here are seven foods you should include in your diet to have a healthy heart.

Apple Apples are a good source of vitamins and minerals like iron, phosphorus, potassium, calcium as well as vitamins A, B and C. "These help in strengthening blood vessels," says Nutritionist Sneha Trivedi, . They also have a low glycemic index, making it safe for diabetics to consume.

Garlic Garlic contains aicin, a powerful antioxidant. Other than that, "It helps lower the bad cholesterol," says Trivedi. This means it prevents your arteries from getting clogged. So use this condiment in your curries, stir-fries and more.

Fish "Oily fish contains omega-3 fatty acids that help to maintain the integrity of blood vessels by keeping them healthy and elastic," says Nutritionist Sushila Sharangdhar. These acids also improve our immune system and help in increasing the good cholesterol or HDL levels. "It also reduces the chances of blood clots," Trivedi adds.

Olive oil
Oil Due to the mono-saturated fats present, olive oil helps in lowering the amount of bad cholesterol. "It is also rich in antioxidants that increase the elasticity of arterial walls," says Trivedi. This in turn prevents heart-related problems.

Hard-Red-Winter-Wheat "Wheat is a very good source of fibre, vitamins and minerals," says Trivedi. It helps in reducing the amount of bad cholesterol. Fibre binds with the cholesterol and helps in eliminating it from our body. Other sources of fibre are: oats, barely, bajra, ragi, jowar and other whole grains.


Dairy Milk and milk products are a good source of fatty acids. They are also a good source of antioxidants and polyphenols. "Polyphenols protect blood vessels and lower blood pressure, thus preventing cardiovascular diseases," says Sushila.

Greeens Green leafy vegetables like spinach and fenugreek are a good source of vitamin B-complex and niacin. "These protect the blood vessels from clots and prevent hardening of arteries," Sushila says. Other sources of B-complex vitamins are berries, citrus fruits and bell peppers.

I need to memorise this. thx

It's nice to know apples strengthen blood vessels, garlic lower bad cholesterol, fish increase good cholesterol, olive oil increase elasticity of arterial walls, wheat eliminate bad cholesterol from our body, dairy protect blood vessels and lower blood pressure, and greens are a good source of vitamin B-complex.
Really useful information.
Thanks for the nice share.
There are many ways to keep fit your self and your heart
Exercise regularly
Regular physical activity at least 30 to 60 minutes daily can lower your blood pressure. And it doesn't take long to see a difference.
Eat a healthy diet
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure
control your weight and Lose extra pounds and take care your waistline
Blood pressure often increases as weight increases. Losing just can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure.
try to Reduce sodium in diet
reduce the amount of alcohol drink
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