Healthy heart diet plan assumes significance from the fact that a healthy heart is the most fundamental requirement for healthy living. Though health covers a vast area, health of the heart is of paramount importance because the functioning of the heart is central to our living. In today’s world, heart problems are very common. There are also a variety of problems affecting the heart. Though considerable medical advances have been made in treating heart ailments, having a healthy heart diet plan is not only the simplest and the most effective way to take care of the heart but also a fundamental requirement.
We will discuss some of the diets that are good for the heart and some that are not good. As a way of drinking to your health, I will start with the red wine! Red wine is rated high as an antioxidant. It helps in reducing what is known as bad cholesterol, while boosting good cholesterol. Red wine also improves digestion which again is good for the heart’s functioning.
Another good item is fatty fish. Experts in heart health recommend eating fatty fish at least twice a week. There are two types of fats, omega-3 fatty acids and saturated fats. Omega-3 fatty acids are beneficent fats in that they lower triglyceride levels, decrease blood pressure, and retard the growth of plaque in the arteries. Fatty fish are rich in omega -3 fats and low in saturated fats. Some other fish varieties like herring, mackerel, and sardines also have high omega-3 content.
The third type of diet is nuts. The good news is that all nuts are good for the heart. Almonds are particularly rated high by nutrition experts. Nuts also have omega-3 fatty acids and many other valuable nutrients which strengthen the lining of arteries and lower LDL cholesterol.
Beans, cantaloupe, oranges, whole grains, broccoli, garlic, and avocado are also good for a healthy heart.
Many people consume some of the above items of food but unfortunately, most of the people do not have regular food habits. A conscious attempt should be made to include some of these items in your food on a regular basis. It is also necessary to give up certain items of food which have high levels of saturated fats. While you may not be able to totally eliminate items like oil, ghee, milk products etc, you can definitely restrict their consumption.
Including some fruit in your meal, making a habit to consume some quantity of nuts as an after the food dessert etc. will have a positive effect in developing a healthy heart. Take healthy balanced food intake of at least 5 servings of fruits and vegetables a day and avoid saturated fats.
By: Parthasarathy Rengaswami
