7 Heart Friendly Foods To Include In Your Diet By Dr. Varuna Rao

When we think heart health the two key focus areas are low cholesterol and low saturated fat diet, however the focus is getting back to eating a traditional diet focused on balanced nutrient dense whole foods.

Eating foods high in saturated fats like ghee, butter and cholesterol are not the only factors that cause heart disease. The top dietary contributors for poor heart health are diets high in Trans-fat, PUFA (polyunsaturated fats), processed foods, low in soluble fibre (fruits and vegetables), and a sedentary lifestyle that promotes oxidative stress.

What you should know

• Why does what we eat matter?
• What is a healthy heart diet?
• Top tips for a heart healthy diet

Why does what we eat matter?

Our body runs on the energy we derive out of food we eat hence it’s important we eat well. Having said that the source of this energy is of vital importance. Many processed foods and foods that nutritionally poor and imbalanced will not be able to meet body’s nutritional requirement. The inflammation and changes caused by making the body deal with this imbalanced and nutritionally poor diet along with other factors contribute to heart disease risk.

Eating healthy can help you lower blood pressure and lower cholesterol levels. It can help prevent heart disease. You can keep a track of how healthy your heart is using our Healthy Heart Score on our Activ Living App.

What is a healthy heart diet?

A healthy heart diet is one designed to reduce the risk of heart diseases. Foods that will be included in a heart healthy diet are usually:

• Low in sodium and saturated fats
• High in fibre, antioxidants, vitamins and minerals

These foods can help you control blood pressure, cholesterol and fasting blood sugar level. They can also help reduce stress and inflammation which are important for your heart.

Here are foods to include in your next grocery shopping list to help to control diabetes and keep your heart healthy:

1. Oats

Oats are a good source of soluble fibre which is useful in lowering blood sugar and cholesterol. This makes it an ideal breakfast option to include in your diet.

2. Whole grains

Whole grains are good source of insoluble fibre and they can be a good source of carbohydrates in your diet. Some wholegrains include brown rice, buckwheat (kuttu), millets like jowar and bajra. Whole grains are rich sources of nutrients like B vitamins, magnesium, and selenium too.

3. Legumes

This category includes beans like kidney beans (rajma), black eyed beans (chawli), all types of lentils (dal) and peas too. Legumes can lower your haemoglobin A1c and blood pressure levels. They also reduce your risk of a stroke.

4. Leafy vegetables

Green leafy vegetables like spinach, kale and lettuce are good sources of vitamins A, C, E, K. They are also a rich in magnesium and other nutrients. They lower blood sugar and reduce inflammation too.

5. Broccoli

Broccoli is a heart healthy food but it also helps improve almost every aspect of your health. This vegetable is loaded with sulforaphane which highly effective in lowering blood pressure. You can also include similar vegetables like cauliflower and cabbage to your diet

6. Nuts

Nuts like almonds, walnuts and peanuts have a high content of healthy fats. They can also help control your blood sugar and cholesterol levels. Having 5 servings of nuts per week can help lower your risk of cardiovascular diseases.

7. Olive oil

Extra virgin olive oil is a rich source of polyphenolics and antioxidants. It can help your body use insulin better, lower blood pressure and reduce the risk of a stroke.

Top tips for a heart healthy diet:

Eat more of:

• Healthy fats like unsalted nuts, olive oil, flax seed and avocados
• Fruit, vegetables and legumes like lentils and other beans
• High-fiber, low-sugar whole grain cereals, breads and pastas
• High-quality protein such as fish, skinless poultry and lean meats
• Low-fat dairy and natural cheese

These foods can help you control blood pressure, cholesterol and fasting blood sugar level. They can also help reduce stress and inflammation which are important for your heart.

Eat less of:

• Deep fried food, fast food and snack foods
• Packaged food, especially those high in sodium and sugar
• White bread, sugary cereals and refined pasta or rice
• Processed meat such as bacon, sausage, deli meats or fried chicken
• Sugar sweetened beverages, candy, cookies and grain-based desserts

To improve the effect of this heart healthy diet, you should also check out some exercises for diabetics. For more fitness or nutrition related advice, visit the Activ Living Community.