These super food groups rich in fibre, nutrients can boost your heart health

Walnuts for a healthy heart.(photo:IANSLIFE)
Walnuts are rich in alpha-linolenic fatty acid, a type of omega-3 that plays a fundamental role in brain development. Representational image: IANS

New Delhi: The term superfoods have come because they bring ultimate vitality in low volumes of their consumption. You don't need to consume huge portions to bring vitality, immunity, and longevity. Superfoods or the best foods that support heart health need to be consumed sensibly and intelligently as per your needs, objectives, and medical concerns only, never indiscriminately. Yet, one can list down these seven superfoods and see how they fit into your life for your desires of wellness, upregulating your immunity, upscaling your energy. Plant-based nutrition is associated with heart benefits.

Here are some heart-friendly food groups shared by Mickey Mehta, Global Leading Holistic Health Guru/ Corporate Life Coach:
» Whole grains like millets, buckwheat, steel cut or rolled oats, quinoa, brown rice are high in soluble fibre. This fibre type helps to lower cholesterol levels. Furthermore, whole grains have a lower glycemic index, which promotes stable blood sugar levels and reduces the risk of type 2 diabetes, a major precursor to heart disease.

» Lentils, legumes, chickpeas, beans, and peas stand out as excellent providers of plant-based protein, dietary fibre, and important minerals. Not only are they low in saturated fat, but they also actively help to lower cholesterol levels.

» Nuts and seeds like Almonds, walnuts, peanuts, flaxseeds, hemp, and chia seeds are high in heart-healthy fats, fibre, and plant-based proteins. These nutritional powerhouses help to control LDL (bad) cholesterol levels while maintaining HDL (good) cholesterol levels.

» Leafy greens like spinach, moringa leaves, dill, kale, are rich in vitamins, minerals and fibre. These greens provide antioxidants such as vitamin K, which is important for blood clot management, and nitrates, which help to lower blood pressure by relaxing blood vessels. Similarly, cruciferous vegetables like cauliflower, cabbage, broccoli, contain fibre which help to lower the LDL (bad) cholesterol.

» Fruits like berries, which include blueberries, strawberries, raspberries and pomegranate, grapefruit, peaches, plums emerge as powerful heart-health partners due to their high antioxidant content. These antioxidants work tirelessly to counteract oxidative stress and inflammation, both of which play important roles in the development of heart disease. These fruits play an important function in cholesterol management and digestive wellness.

» Inclusion of remarkable compounds namely Omega 3 fatty acids in your daily diet help lower triglyceride levels and reduce inflammation. It is recommended that you consume some amount of Omega 3 sources like walnuts, flaxseeds, chia seeds, hemp seeds, beans, edamame daily to receive these benefits.
» Extra virgin olive oil, green and black olives, a staple of the Mediterranean diet, is high in monounsaturated fats and antioxidants. These aid in lowering LDL cholesterol and reducing inflammation.

» Green tea is high in antioxidants like catechins, and may have heart health advantages. Its polyphenols fight oxidative stress and reduce inflammation. Daily consumption may help decrease LDL cholesterol.
» Dark chocolate, of at least 70 per cent cocoa content, has heart-health benefits. Its flavonoids help reduce inflammation.

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