A healthy heart is the USP to an overall hale and healthy body. Our fist-sized hub of life beats about 100,000 times a day and works non-stop, whether we are sleeping or out for a jog.
However, a sedentary lifestyle along with an unprecedented rise in junk and adulterated food has made us negligent of our heart’s well-being. The latest public health reports suggest that India alone accounts for roughly 60% of the world's heart diseases.
It is imperative to be on the lookout for any signs of heart distress so we can address and treat it early on. Some of the major symptoms of cardiac diseases are:
- Angina (chest pain)- includes extreme tightness in the chest. Gives you a burning sensation which can be mistaken for indigestion
- Chronic shortness of breath
- Continuous discomfort in the jaws or arms
Your diet and exercise play an extremely important role in shielding you from the epidemic of cardiac illnesses. Swapping your unhealthy meals with superfoods good for the heart will shield and rejuvenate the most important organ of your body, so you can lead an active life with your loved ones.
Here are some of the best superfoods for heart that you can enjoy with your entire family- right from toddlers to the old folks:
Berries are high in phytonutrients that promote antioxidant and anti-inflammatory events in your body. A cup of berries a day is an excellent source of fibre for the heart, thereby significantly reducing your blood cholesterol levels. They are chock-full of nutrients and will add vibrant colours to even your most bland meals.
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Quinoa is the MVP of superfoods and the ultimate powerhouse of vital nutrients. It contains all the nine essential amino acids- making this super-grain a complete protein- and is rich in a wide range of minerals and fibre. They are versatile and can be easily swapped with rice.
Quinoa is an ancient seed, estimated to be around since at least 3000 years ago. Research by the Harvard Public School of Health concludes that having a bowl of quinoa daily cuts down the chances of diabetes and other serious heart ailments.
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Kick-start your day with muesli to reap phenomenal health gains. Muesli comprises beta-glucan, which helps in regulating your cholesterol levels. It supports efficient digestion, has an excellent satiety value, and most importantly- protects your heart.
You get the benefits of protein and carbs in one go. And what’s more? It is easily accessible in a variety of flavours so you never get bored!
4. Chia seeds
The tiny chia seeds are one of the most popular superfoods around, and rightly so. They contain quercetin, an antioxidant that can reduce your risk of developing several heart conditions. The seeds are also high in fibre which helps lower high blood and omega-3, armed to reduce triglycerides and the grave risks of blood clotting.
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Maintaining heart health is among the plethora of reasons why our elders advised us to consume soaked nuts early in the morning. Nuts are essential for every organ of your body, but all the more so for the heart and brain, which get affected the most due to stress.
Nuts play an important role in assuaging your bad cholesterol and triglyceride levels that contribute to the accumulation of fats in your arteries. They also reduce the chances of inflammation heart inflammation. The vitamin E and unsaturated fats in nuts also work on tissue repair, making your heart age much slower.
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