Oatmeal
Super – rich in omega – 3 fatty acids, salmon can effectiverly reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one – third. “Salmon contains the carotenoid astasan-thin, which is a very powerful antioxidant,”says car-diologist Stephen T. Sinatra, author of lower your Blood Pressure in eight weeks. It is difficult to find
Fresh salmon in our part of the world, however, even when buying tined or frozen variety, be sure to choose wild salmon over farm- raised fish, which can be packed with insecticides, pesticides, and heavy metals. If you’re not a fan of salmon, other oily fish like mackerel, tuna herring, and sardines will give your heart the same boost.
Olive oil
Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces the risk of developing Heart disease. Results from the ‘Seven countries study’, which looked at cardiovascular disease incidences across the globe, showed that while men had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties ---- they’re the least processed----and use them instead of butter or ghee when cooking.
Nuts
Almonds, walnuts, and macadamia nuts are all full of omega-3 fatty acids and mono- and polyunsaturated fats. Almonds are rich in omega-3s, plus nuts increase fibre in the diet. And like olive oil, they are a great source of healthy fat.
Berries
Blueberries, raspberries, strawberries ---- whatever berry you like best --- are full of anti-inflammatory elements, which reduce your risk of heart disease and cancer. “Blackberries and blueberries are especially great,” says Sinatra. “But all berries are great for your vascular health.”
Blueberries, raspberries, strawberries ---- whatever berry you like best --- are full of anti-inflammatory elements, which reduce your risk of heart disease and cancer. “Blackberries and blueberries are especially great,” says Sinatra. “But all berries are great for your vascular health.”
Fill up on fibre with lentils, chickpeas, black and kidney beans. They’re packed with omega-3 fatty acids, calcium and soluble fibre.
Spinach can help keep your ticker in top shape thanks to its stores of lutein, foliate, potassium and fibre. But upping your servings of any veggies, spinach or no spinach, is sure to give your heart a boost. The ‘Physicians’ Health study’ examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least two-an-a-half servings of vegetables each day cut their risk of heart disease by about 25 per cent, compared with those who didn’t eat veggies. Each additional serving reduced risk by another 17 per cent.
Full of fibre and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.
Soy may lower cholesterol, and since it is low in saturated fat, it’s still a great source of lean protein in a Heart fat, it’s still a great source of lean protein in a heart-healthy diet. Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. And soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. But watch the amount of salt in your soy: Some processed varieties like soy dogs can contain added sodium. Which boosts pressure.
