Food for a Healthy Heart

Eating the right combination of fresh produce, whole grains, lean protein, and low-fat dairy will give your body the energy it needs, protect you from chronic diseases, and may even whittle down your waist.

All it takes is to ensure that every bite you take delivers a powerful dose of phytonutrients to prevent heart diseases. It’s an important ingredient to prevent cell damage and felicitate cell repair. Here’s a list of heart-healthy foods, which should be included in our diet on a regular basis.

Oatmeal
Most commonly had in porridge form, a bowl of oatmeal is armed with nutrients Omega-3 fatty acids, magnesium, potassium, folate, niacin, calcium, soluble fibre. If porridge is not your scene, you can still get your share of nutrients in cookie made of oatmeal-n-raisin.

Flaxseeds (ground)
Rich in Omega-3 fatty acids; fibre, phytoestrogens, flaxseed come in two forms - brown and yellow. Nutty in flavour, ground flaxseed can be sprinkled on your salad, morning cereal, muffins or had plain.

Olive oil
Reduces your risk of heart disease by lowering your LDL cholesterol levels. Choose olive oil for cooking, or make a nice dip for whole grain bread by pouring a bit of olive oil in a small bowl and add a bit of balsamic vinegar and a sprinkle of oregano.

Nuts
Almonds and other nuts contain healthy oils, vitamin E and other substances that will help keep cholesterol levels in check. Almonds are also a good source of protein and fiber. Almonds make a great snack on their own, or sprinkle slivered almonds on green beans or asparagus with lemon juice as a deliciously healthy side dish.

Red wine
Believe it or not, but a glass of red wine is no reason to whine when it comes to keeping you and your heart upbeat. Catechins and reservatrol (flavonoids) in it improves the cholesterol.

Dark indulgences
Dark chocolate and tea are usually considered as indulgences that can be avoided. But the medical world surprisingly threw up these names as foods that keep the heart healthy as it's high on reservatrol and flavonoids (cocoa phenols). So next time someone chides you about your 'sinful' habits, show them this list for a happy heart!

T-factor
Don't write off canned goodies, some like tuna and tofu bring a novelty to your dining, but also provide nutrients like Omega-3 fatty acids, folate, niacin. Grilled, stir-fried or mixed with salad, tuna and tofu make sure you don't go low on Omega-3 fatty acids, folate, niacin, calcium, magnesium and potassium.

Green leafy vegetables contain folate, which helps to keep homocysteine levels down, and vitamin E. Green leafy vegetables have also been associated with better retention of memory as age. Try using fresh spinach leaves or other greens for your favorite salad instead of iceberg lettuce.

Sweet potato
Believe it or not, but sweet potato gets a thumbs-up by health experts for it richness in beta-carotene, vitamins A, C, E and fibre. It can be eaten as it is, or in boiled form.

Oranges
This citrusy fruit needs not introduction. It's on every health conscious person's list. A pack of orange juice is a rich source of Vitamin C, folic acid and B6.

Tomatoes
If nothing, you can never fail with tomatoes. It is a must in Indian kitchens, and rich in beta and alpha-carotene, vitamin C, potassium, folate, fibre.

Soy protein
May prevent heart attacks and it makes an excellent protein substitute for red meat, which will reduce your saturated fat intake. Add tofu to your favorite stir fry or pour soy milk on your morning cereal.

Papaya
Yet another fruit that's popular with health conscious people is papaya. A plate of papaya bites is enough to give you your beta-carotene, Vitamins C and E, folate, calcium, magnesium, and potassium.