The overall well-being begins with healthy heart health. The heart is one of the most pivotal parts of our organs that needs proper care without any compromise to ensure a healthy, fulfilling life. Undoubtedly, there are other factors that have a say in heart health. However, the significance of proper nutrition remains untouched. There have been enough studies exploring the food for a healthy heart; therefore, in this blog, we will dive a little deeper into the world of heart-healthy food to discover the right and specific choices of food to add happy and healthy years to your life. We will explore the food journey that makes a real difference in our heart health, from fresh, vibrant vegetables to omega-3-rich food. Be a part of this journey to uncover the benefits of a heart-boosting diet.
The Mediterranean Diet: A Blueprint for Heart Health
What is the Mediterranean Diet?
The Mediterranean Diet includes plant-based foods and healthy fats. The Mediterranean diet is inspired by the traditional diets of countries bordering the Mediterranean Sea. The diet is mostly about vegetables, fruits, and whole grains. Studies show that compared to the normal diet; the Mediterranean Diet can lower the risk of heart disease along with other chronic conditions.
Let us understand it better by taking a closer look at the key components:
Fruits and Vegetables:
Fruits and Vegetables enriched with antioxidants, vitamins, and minerals support heart health. Aim for 2-3 servings of fruits and 3-4 servings of vegetables each day to support heart health. One serving of fruit equals a medium piece of whole fruit or one cup of chopped. One serving of vegetables equals two cups of leafy produce, one cup of raw veggies, or half a cup of cooked vegetables. There are loads of fruits and vegetables and other food items, but with a lot of studies and experience, our experts and nutritionists made a list of some specifics that are better than the rest, according to us, that will promote better heart health.
Whole Grains:
Switching to whole grains from general wheat really is a good heart-healthy option. Whole grains such as whole wheat, oats, and brown rice contain a lot more fiber that helps control cholesterol levels and also helps in maintaining healthy blood pressure.
Dry Fruits:
Though dry fruits are heart-healthy options, various studies have also found that a lot of nuts and seeds contain oil/fats in 40-65% quantity, such as walnut (64.5% fat), cashew nut (46.9% fat), pistachio nut ( 53.5% fat), etc. contains high triglyceride which is not good for our heart. Nevertheless, items like Makhana, Kishmish, Anjeer, and Khajoor can easily be taken as they have almost no fat content and are heart-healthy.
Berries: Nature’s Antioxidant Powerhouses
Berries are not just flavorsome but also enriched with heart-protective factors. These berries include blueberries, strawberries, and raspberries, rich in antioxidants that help to reduce inflammation and the risk of heart disease, appetising the food buds. Berries are simply a versatile addition to the diet as they can be enjoyed as a snack, mixed into yogurt, or added to smoothies, etc. These help in lowering blood pressure and improving the circulation of blood flow and blood vessel function.
The Vitamin Punch of Papaya
Papaya is a rich source of vitamins A, C, and iron. These essential vitamins help regulate blood pressure and ensure better heart health. A diet rich in sources of vitamins A, C, iron, etc., helps reduce the risk of heart diseases, and it also helps in maintaining the blood pressure level in control.
Dark Chocolate: A Heart-Healthy Indulgence
We were not expecting this, were we? But yes, it is true. Normal white chocolates with higher concentrations of sugar might not be a good option for a healthy heart, but Dark chocolate, with a cocoa content of 70% or higher, is a heart-healthy treat. A steady study has given results for cocoa and dark chocolates to be really beneficial for cardiovascular health, including improvements in the supply of blood, lowering cholesterol levels, and lowering blood pressure. However, overindulging in anything good makes it bad, so moderation is key; a small piece of dark chocolate is a treat to both you and your heart.
Leafy Greens: A Heart’s Best Friend
Leafy greens, including spinach, kale, betel leaves, lettuce, etc, are a heart’s best friend. Leafy vegetables are enriched with vitamins, minerals, and antioxidants that support in promoting better heart health, including proper blood clotting, better blood flow, and overall heart health. Triglycerides and cholesterol management are also two very important factors that we can achieve by including these green leafy vegetables in our daily diet.
Beans: A Fiber and Protein Powerhouse
Plant-based protein sources are great for promoting healthy health. Few fiber and protein powerhouse includes beans, lentils, and chickpeas, which help with the regulation of blood sugar levels, cholesterol level, and overall heart health; from soups to salads, these plant-based proteins can be consumed easily.
Stress management:
Food or a Healthy heart? Why the dichotomy when you can have both with just a little bit more of a smarter choice on your plate? Your heart-healthy journey begins at your next meal. In this blog, we covered what food choices you need to make to ensure better heart health. By embracing a diet rich in heart-healthy food such as berries, papaya, dark chocolate, leafy vegetables, etc, you take a proactive step towards a healthier heart. To conclude, all we advise you is to make a smarter choice when it comes to your meals, as your food choices impact your heart health and overall well-being. If you are still confused about your food choices or where you start, don’t worry. We’ve got you covered. Get in touch with our Nutritionist expert and get your queries answered.
Cleveland Clinic, https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
“10 Health and Nutrition Benefits of Cocoa Powder.”
https://www.healthline.com/nutrition/heart-healthy-foods#TOC_TITLE_HDR_11