​World Heart Day: 5 Food Items That Can Keep You Safe From Cardiac Diseases

Every year, World Heart Day is observed on September 9. Doctors and various health organisations promote awareness about heart/cardiovascular diseases and also the various lifestyle factors that increase the risk of heart attacks.

As per a WHO report, 27 per cent of Indians die from cardiovascular diseases. Poor heart health is a silent yet insidious epidemic that has been plaguing our country for decades. Heart diseases play a huge role in shortening life span and increasing mortality rates.

Although some biological factors like genetics and age do play a big role in increasing the risk of heart disease, a poor diet consisting of processed foods, alcohol, and smoking can make you more vulnerable to cardiovascular diseases. Eating a wholesome diet can go a long way in keeping your heart healthy! Here’s a list of some ‘heart-friendly’ food items.

The benefits of eating more vegetables, especially the dark, green, leafy ones, are general knowledge at this point. Aside from making you look and feel good, green vegetables like broccoli, spinach, etc are an important source of vitamin K and nitrates which are known to reduce blood pressure and promote arterial health.

Berries such as litchis, strawberries and raspberry can be a great, healthy option for indulging your sweet tooth! Aside from tasting delicious, these contain nutrients that protect your heart from oxidative stress. Berries are said to be rich in antioxidants such as anthocyanins that protect the heart from inflammation. Eating blueberries may improve the lining of blood vessels and improve blood circulation to the heart.

This is one of the most heart-healthy foods in existence! Avocados are known to be a source of ‘good’ monounsaturated fats which play a significant role in lowering cholesterol levels in blood. They are also rich in potassium, a mineral that is known to regulate blood pressure.

Eat more black bean soup to keep your heart healthy! Black beans are an important source of folate and magnesium. Both of these nutrients can lower blood pressure. Traditionally, high blood pressure has been linked to an increased risk of heart attacks. Moreover, it has fibre which can boost metabolism and also lower cholesterol levels.

A bowl of steaming hot fish curry a day may just keep heart disease at bay! Fishes such as salmon and tuna are rich in Omega 3 fatty acids which can help you keep blood pressure in check and also reduce chronic inflammation.