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Balanced Diet For Your Heart
Prevention asked three top experts from cardiology, nutrition and alternative therapies to send in their choices of seven heart-friendly foods. Here are those foods that won top honors, backed up with the latest research.
Our easy-to-follow primer will help you understand how these foods work, how much of each you should eat and the simplest way to incorporate them in your diet.
Eating fish every week will help you keep the cardiologist away. This is one food which won top ratings from all our experts. Fish packs in heart-friendly, anti-inflammatory Omega-3 fatty acids which displace the pro-inflammatory arachidonic acid. This was confirmed by
Australian researchers who gave fish oil supplements to patients scheduled for heart surgery.This ensures that the blood keeps flowing smoothly, reducing chances of a heart attack by nearly 30%. Worried about mercury poisoning? Experts say that the risk from not eating fish is greater than the risk from eating it!
Oats
* Red wine has anti-oxidants called flavonoids which cut down cholesterol. In moderation, red wine can be good for the heart.
* Chocolates are also rich in flavonoids.
* Limit salt consumption to 6 g daily.
* Avoid refined sugar.
* Reduce saturated fats like butter, ghee and margarine.
* If you are a non-vegetarian, root for fish over fowl and fowl over flesh.
* Fish oil capsules (cod liver oil) are a
reasonable alternative.* Vegetarians need to ensure intake of omega-3 fatty acids from flaxseed, mustard seeds, melon seeds and green leafy vegetables.
Our pick: Oatmeal. It contains soluble fiber, which reduces your low-density lipoprotein (LDL) or bad cholesterol.
Soluble fiber may reduce the absorption of cholesterol in your intestines. Also, the gel-like soluble fiber binds bile and dietary cholesterol which the body then excretes. Maximize the benefits: The best way to have oatmeal is as breakfast cereal. It stays long enough in your system to provide you with energy during the high-stress morning hours. Other recommended whole grains are flaxseed and brown rice.
Nuts, like fish, are rich in Omega-3 fatty acids.
They also have ALA (alpha-linoleic acid) that cuts the risk of coronary heart disease.
Walnut
ALA may reduce risk through several mechanisms including lowering inflammation, improving endothelial functions to allow blood to be pumped further and prevent arrhythmia, a risk factor.
Maximize the benefits: For an extra dose of energy, sprinkle them on your bowl of breakfast cereal. The energy they provide will keep you ticking till your next meal.
Nuts, like fish, are rich in Omega-3 fatty acids.
They also have ALA (alpha-linoleic acid) that cuts the risk of coronary heart disease.
Walnut
ALA may reduce risk through several mechanisms including lowering inflammation, improving endothelial functions to allow blood to be pumped further and prevent arrhythmia, a risk factor.
Maximize the benefits: For an extra dose of energy, sprinkle them on your bowl of breakfast cereal. The energy they provide will keep you ticking till your next meal.
Garlic is known for its heart-healthy benefits, but ginger can be as good. Atherosclerosis, a major cause of coronary heart disease, happens when bad cholesterol and fatty cells stick to the artery walls. This causes them to get inflamed and prevent enough blood from flowing.Ginger
Ginger reduces the stickiness of blood platelets and promotes circulation. And if you are thinking of popping an anti-inflammatory pill, stop right there.
Research has established that herbs such as ginger are better than non-steroidal anti-inflammatory drugs. They also limit the side-effects associated with drugs.
Maximize the benefits: Add a little water and mash with a metal object in a brass or steel cup.
Most experts swear by virgin olive oil, which is less processed. Phenol-rich virgin olive oil can reduce blood clots from forming and getting lodged in the arteries ensuring normal blood flow. Spanish researchers investigated 21 study participants who had high cholesterol levels. Researchers took blood samples before and after an olive oil-rich breakfast to measure levels of compounds that promote blood clotting.
They found that there was a decrease in the blood clotting activity after breakfast.
How much to eat: The less the better.
Maximize the benefits: Find out the properties of the oil. Mustard and groundnut oil have high cooking points, and are ideal for frying or grilling. Olive oil is best for sautéing or salad dressings. Soya bean oil is suitable for sautéing and seasoning, but not for frying. Store oil in dark containers and keep them cool to prevent them from spoiling. Rancid Omega-3 and Omega-6 fatty acid containing oils can be toxic.
Veggies
It couldn’t get simpler.
Tomatoes
Maximize the benefits: Cook or heat-treat tomatoes to make the lycopene most useful to your body. Try slow-roasted, grilled tomatoes with Italian seasoning.
Green Tea
This one’s for tea lovers. Try substituting your regular hot cup with green tea to do your heart a good turn. Green tea is high in tea polyphenols. Also known as catechins, these are strong anti-oxidants and possess anti-diabetic and anti-inflammatory properties. Studies suggest that green tea may help reduce the risk of cardiovascular disease and cancer. Green tea takes care of your heart when it’s under stress.
Maximize the benefits: Brew a hot cup and sip it any time of the day. Avoid adding sugar since it negates the goodness of green tea, by increasing blood sugar.