Making these our favorite foods, coz we love our heart!
Wednesday, January 14, 2009
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Not only are these foods divine when cooked, but easily available and easier to prepare. Fresh, tossed, grilled, poached, broiled but never fried. Simplified eating.
We give all these following foods a five heart rating for potentially helping to unclog our arteries.
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- Oily fish like salmon, tuna, mackerel etc. Have these at least two times a week. (Omega-3 fatty acids protect your heart as they contain certain anti-inflammatory substances which help in preventing inflammation of the arteries)
- Flaxseed. They are rich in alpha linolenic acid, a precursor of omega 3 fatty acids, which have been shown to lower total and LDL cholesterol and thus reduce risk of heart disease. One can take upto 1 tbsp of ground flaxseed per day - sprinkle it on salads, on yogurt, or mix it with jaggery and make balls. Ground flaxseed gets rancid very quickly, so store them in the refrigerator and freshly grind them just before using.
- Olive oil for your salad preparations. (Olive oil reduces the `bad' LDL cholesterol levels and thus helps in reducing the risk of heart disease).
- Nuts like walnuts and almonds must be included, but in moderation. These keep your cholesterol levels in check. Help raise HDL (the good cholesterol) levels.
- Tomatoes in salads or better yet stewed in cooked foods (tomatoes contain lycopene, which reduces the risk of heart disease by preventing blood platelets from sticking together).
- Oatmeal cereal at breakfast with low-fat milk or soy milk is excellent. (Oats contain soluble fibers - beta glucan that reduces LDL cholesterol).
- Fresh fruit every day. (Apples contain quercetin, a phytochemical that prevents the formation of blood clots, fiber and vitamins. All deep colored fruits - at least two cups a day will have the same effect on heart health)
- Whole grains breads like pitas, rotis and whole wheat rolls are a fiberizing must.(Whole grains lower cholesterol and supply vitamins and antioxidants that may help to regulate blood pressure - a heart helper)
- Deepest green leafy vegetables such as spinach and cabbage. These contain Folate, a nutrient that reduces homocysteine levels, (homocysteine is a molecule that's a risk factor for cardiovascular disease & stroke). These greens are also rich in vitamin E.
- Tofu or soy protein. (High-quality protein contains fiber, vitamins, and minerals -- all the ingredients for a heart-healthy meal. It can also help lower triglycerides which have been shown to prevent heart attacks).
- Green tea. This tea is rich in tea polyphenols which are strong anti-oxidants and have anti-diabetic and anti-inflammatory properties. Green tea may also reduce the risk of a cardiovascular disease. It's best to drink green tea without any sugar, milk or cream.
By. Kanchan Saggi, Dietitian, NutritionVista.com
Article written exclusively for Rediff.com
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Tags: General health
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