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Heart Healthy Diet

Healthy Heart
When New Year dawns we make brand new resolutions, don’t we? But how resolute are we about sticking to them throughout the year? By the time January ends our resolutions go for a toss. We compromise and eventually forget about them. This year let us make a promise to ourselves that we will take care of our health, especially our heart. Making some simple changes in your diet can help take care of your heart and avoid cardiovascular diseases, which are common in today’s stressful life.


Oats are rich in omega-3 fatty acids, potassium and folate. Oats have lower levels of bad cholesterol and they also keep your arteries clear. Include a banana to your bowl of oats, this adds another 4 grams of fibre to your diet. Choose coarse or steel cut oat as they contain more fibre. Oats keep you full and controls the strong desire to have a midmorning breakfast.


A small change in the way you plan your diet will take you closer to your resolution of having a healthy heart. Avocados help reduce LDL levels (bad cholesterol) and raise the amount of HDL cholesterol (good cholesterol) in your body. When you prepare a sandwich or salad add a bit of avocado to it. This bit of addition to your diet can make a big difference to the health of your heart.


Full of Omega-3 fatty acids, Walnuts are truly a blessing if you wish to take care of your heart. Almonds, Macadamia Nuts when added with Walnuts are rich in mono and polyunsaturated fat. Apart from being rich in fibre they are a source of healthy fat.


Spinach boosts the health of your heart as it is abundant in lutein, folate, potassium and fibre. Infact Spinach reduces your chances of having a heart attack. Nitrite which is found in high quantities in green vegetables are great for your heart.


It is a staple diet in most countries and a vital ingredient in your diet. You can drink it straight, add some cereals, oats or mix it into a smoothie or you can use it while you bake something. But it is necessary to choose low fat milk and it’s not too expensive either.

Cut on Junk Food

Junk food harms your health as it is loaded with fats which increase triglyceride and level of LDL in the blood leading to heart diseases. Triglyceride is a type of fat that is found in your blood. If there is too much of this type of fat in your blood it leads to coronary artery diseases.

Junk food increase blood sugar level and damages the linings on the blood vessels and this causes bad cholesterol that block the flow of blood to your heart. Fats in junk food get accumulated in your body and make you obese, which makes you susceptible to heart attack.

If you incorporate these small changes to your diet it would keep your heart healthy and happy. These tiny steps can make a huge difference towards having a healthy heart. Your heart is the control center of your body and taking care of it can take you a long way in leading a healthy life.

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Published on:8 Jan, 2016

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