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9 Superfoods You Must Include in your diet for a Healthy Heart
Heart is the King of our body system and mind is the commander. To lead a healthy life, one needs
a healthy heart. Apart from a daily "Me" time, one should include certain superfoods that have
proven to be beneficial for heart health.
1. Oats
A great source of complex carbohydrates, a great balance of soluble and insoluble fibre, oats can be included daily in ones diet. Variety of healthy dishes can be made ranging from oatmeal porridge, oats pancakes to overnight chilled oats. Choose steel cut rolled oats over instant ones.
2. Flaxseeds
Rich in omega 3 fatty acids, potassium with fair amount of calcium, magnesium, fibre and iron, they are great for managing high cholesterol levels. 1 tsp daily with your breakfast should become a ritual.
3. Tapioca Pearls (Sabudana)
Tapioca pearls or sabudana have umpteen benefits to the body. They have practically Zero cholesterol and low sodium content. These properties help it to keep blood pressure in check and promoting heart health.
4. Makhana
Makhanas have low amounts of Sodium and high amount of potassium . This low sodium and high potassium combination helps in regulating blood pressure. The high amount of folate and magnesium help prevent coronary heart diseases.
5. Roasted Chickpeas with Jaggery ( Gur Chana )
Jaggery helps in controlling blood pressure its potassium content plays an important role in regulating acid levels in the body. Chickpeas or gram have no cholesterol content and help in decreasing the cholesterol levels in the body.
6. Raisins
Raisins are packed with potassium, which is known to lower blood pressure. They are also a good source of antioxidant dietary fiber that may favorably alter the biochemistry of blood vessels, causing them to be less stiff, which in turn, may reduce blood pressure.”
7. Pumpkin
Low in calories and rich in antioxidants make it perfect for great heart health. It reduces oxidative stress of cells and also is a rich source of potassium. Have as a vegetable or soup or baked.
8. Tomatoes
Lycopene that also gives them their rich red colour is a powerful antioxidant and is found to reduce increased LDL levels. They are anti-inflammatory in nature and also helps in regulating blood pressure levels. It is found to reduce risk of stroke. Have them in cooked form to increase absorption of nutrients.
9. Kale
Farmers best friend as its one of the easiest crop to grow. It is rich in vitamins and minerals. I would particularly like to highlight the availablility of vitamin K which is important for blood clotting and is important for heart health. It also has a good balance of omega 3 and 6 fatty acids. Rich in Vitamin A, C and antioxidants, this is one superfood that should be in your pantry always. Have them in smoothies, omelettes, stir fries etc.
Apart from daily diet, It is important to follow a regular exercise regime to keep the heart running strong. A healthy lifestyle with consistent efforts ensures a healthy and fit body from within.
P.s – At Sattviko we have always focused on reinventing traditional superfoods of India in modrn formats. As part of these efforts we present Liv Sattviko Talks VIP.
Our first interactive session “ Heart Matters “ will be live on Zoom with Dt. Anshul Jaibharat ( Certified Dietician and nutritionist ). Register now to become a part of the session and understand a tried and tested 7 day regime for a happy heart.
Register now.
About the author:
1. Oats
A great source of complex carbohydrates, a great balance of soluble and insoluble fibre, oats can be included daily in ones diet. Variety of healthy dishes can be made ranging from oatmeal porridge, oats pancakes to overnight chilled oats. Choose steel cut rolled oats over instant ones.
2. Flaxseeds
Rich in omega 3 fatty acids, potassium with fair amount of calcium, magnesium, fibre and iron, they are great for managing high cholesterol levels. 1 tsp daily with your breakfast should become a ritual.
3. Tapioca Pearls (Sabudana)
Tapioca pearls or sabudana have umpteen benefits to the body. They have practically Zero cholesterol and low sodium content. These properties help it to keep blood pressure in check and promoting heart health.
4. Makhana
Makhanas have low amounts of Sodium and high amount of potassium . This low sodium and high potassium combination helps in regulating blood pressure. The high amount of folate and magnesium help prevent coronary heart diseases.
5. Roasted Chickpeas with Jaggery ( Gur Chana )
Jaggery helps in controlling blood pressure its potassium content plays an important role in regulating acid levels in the body. Chickpeas or gram have no cholesterol content and help in decreasing the cholesterol levels in the body.
6. Raisins
Raisins are packed with potassium, which is known to lower blood pressure. They are also a good source of antioxidant dietary fiber that may favorably alter the biochemistry of blood vessels, causing them to be less stiff, which in turn, may reduce blood pressure.”
7. Pumpkin
Low in calories and rich in antioxidants make it perfect for great heart health. It reduces oxidative stress of cells and also is a rich source of potassium. Have as a vegetable or soup or baked.
8. Tomatoes
Lycopene that also gives them their rich red colour is a powerful antioxidant and is found to reduce increased LDL levels. They are anti-inflammatory in nature and also helps in regulating blood pressure levels. It is found to reduce risk of stroke. Have them in cooked form to increase absorption of nutrients.
9. Kale
Farmers best friend as its one of the easiest crop to grow. It is rich in vitamins and minerals. I would particularly like to highlight the availablility of vitamin K which is important for blood clotting and is important for heart health. It also has a good balance of omega 3 and 6 fatty acids. Rich in Vitamin A, C and antioxidants, this is one superfood that should be in your pantry always. Have them in smoothies, omelettes, stir fries etc.
Apart from daily diet, It is important to follow a regular exercise regime to keep the heart running strong. A healthy lifestyle with consistent efforts ensures a healthy and fit body from within.
P.s – At Sattviko we have always focused on reinventing traditional superfoods of India in modrn formats. As part of these efforts we present Liv Sattviko Talks VIP.
Our first interactive session “ Heart Matters “ will be live on Zoom with Dt. Anshul Jaibharat ( Certified Dietician and nutritionist ). Register now to become a part of the session and understand a tried and tested 7 day regime for a happy heart.
Register now.
Anshul Jaibharat( Nutritionist and lifestyle modification coach)
Anshul has her own life-changing nutrition story—a story that ignited her passion for nutrition. Her journey to health and wellness started in 2003 when she lost 35kgs and regained her confidence and health.
Dt.Anshul is a dedicated professional with about 14 years of experience as a nutrition counselor and lifestyle modification coach in the health and wellness industry. She specializes in weight management and therapeutic diets.
Follow Anshul Jaibharat:
Anshul has her own life-changing nutrition story—a story that ignited her passion for nutrition. Her journey to health and wellness started in 2003 when she lost 35kgs and regained her confidence and health.
Dt.Anshul is a dedicated professional with about 14 years of experience as a nutrition counselor and lifestyle modification coach in the health and wellness industry. She specializes in weight management and therapeutic diets.
Follow Anshul Jaibharat: