For overall cardiac wellness, it is imperative to maintain a heart-healthy diet. The following foods are usually thought to be good for heart health:
Fatty Fish:Rich in omega-3 fatty acids, which are known to reduce the risk of heart disease.
Berries: Blueberries, strawberries, raspberries, and blackberries are high in antioxidants, fiber, and vitamins that contribute to heart health.
Oats: Oats and oatmeal contain beta-glucans, a type of soluble fiber that helps lower cholesterol levels.
Nuts and Seeds: Almonds, walnuts, flaxseeds, chia seeds, and hemp seeds are rich in omega-3 fatty acids, fiber, and heart-healthy nutrients.
Legumes: Beans, lentils, and chickpeas are excellent sources of protein, fiber, and other nutrients that support heart health.
Leafy Greens: Spinach, kale, collard greens, and other dark, leafy greens are packed with vitamins, minerals, and antioxidants.
Avocados: Packed with monounsaturated fats, avocados have the potential to reduce harmful cholesterol. Excellent for digestion and vision. Avocados are a great source of vitamins, especially B, C, E, and K.
Tomatoes: Lycopene, a potent antioxidant found in tomatoes, may help lower the risk of heart disease.
Cooking tomatoes releases more antioxidants like lycopene, which may protect against cancer, while raw tomatoes are rich in vitamin C, which brightens skin and reduces inflammation.Tomatoes are beneficial to heart, prostate, and cognitive (brain) health, among other things.
Olive Oil: Rich in monounsaturated fats, olive oil is a healthy alternative to saturated fats and can help lower bad cholesterol.
Garlic: Contains allicin, which has been associated with heart health benefits, including lowering blood pressure and cholesterol levels.
Whole Grains: Brown rice, quinoa, whole wheat, and other whole grains are good sources of fiber, which helps regulate blood pressure and cholesterol levels.
Fiber-Rich Foods: Foods high in soluble fiber, such as apples, pears, and brussels sprouts, can help lower cholesterol levels.
Dark Chocolate: In moderation, dark chocolate with at least 70% cocoa content may have heart health benefits due to its antioxidants.
Fruits and Veggies: A variety of vitamins, minerals, and antioxidants that are good for heart health may be found in a colourful assortment of fruits and vegetables.
While these foods can support heart health, it’s vital to remember that maintaining a healthy heart requires frequent physical exercise in addition to an overall varied and balanced diet. For individualised guidance based on specific health needs and conditions, it’s also essential to speak with a qualified dietitian or other healthcare expert.