On World Heart Day 2023, experts unveil a compilation of nutrient-rich superfoods that promote heart health.
A heart-healthy diet forms the foundation of cardiovascular well-being. While there isn’t a single “superfood” that guarantees heart health, a balanced diet filled with nutrient-rich choices can greatly improve heart health. Numerous superfoods are packed with heart-boosting nutrients, and the great news is that these foods can be seamlessly integrated into your daily diet.
In an interview, Nutritionist Nupuur Patil explained, “Berries such as blueberries, strawberries, and raspberries are rich sources of antioxidants known as anthocyanins. These antioxidants play a vital role in protecting against oxidative stress and inflammation, both of which can contribute to the development of heart disease. Another excellent addition to a heart-healthy diet is fatty fish like salmon. Fatty fish can help lower blood pressure, reduce triglycerides, and improve cholesterol levels, all of which are well-known risk factors for heart disease. The key heart-boosting component in fish is omega-3 fatty acids.”
For individuals following a vegan diet, she recommended, “Tree nuts such as walnuts are an excellent source of omega-3 fatty acids. Additionally, leafy green vegetables like spinach and kale are particularly rich in vitamin K, which helps protect the arteries and ensures normal blood clotting. Furthermore, a diet that includes whole grains such as oats, barley, and quinoa can help manage cholesterol and systolic blood pressure, making it heart-healthy.”
Adding her expertise to the discussion, Sushma PS, Chief Dietician at Jindal NatureCure Institute, stated, “A heart-healthy diet involves overall dietary patterns, which include reducing processed foods, added sugars, and unhealthy fats while emphasizing fruits, vegetables, and whole grains. Consult a registered dietitian or healthcare professional for personalized advice. Your heart will thank you.” She shared a list of heart-healthy superfoods:
- Leafy Greens: Leafy greens like spinach and kale are low in calories but rich in vitamins, minerals, and antioxidants, providing protection for your heart.
- Whole Grains: Opt for whole grains such as oats, whole wheat, and quinoa, which are known for their heart-boosting fiber that actively lowers cholesterol levels.
- Berries: Blueberries and strawberries, packed with antioxidants, combat high blood pressure and inflammation, reducing the risk of heart disease.
- Nuts: Almonds and walnuts, loaded with healthy fats and fiber, work tirelessly to lower bad cholesterol.
- Legumes: Beans, lentils, and chickpeas provide plant-based protein and essential nutrients for heart health.
- Tomatoes: Lycopene-rich tomatoes reduce the risk of heart disease while adding flavor to your meals.
- Olive Oil: Extra virgin olive oil, with its monounsaturated fats and antioxidants, makes it an ideal choice for cooking.
- Avocado: Creamy avocados, rich in monounsaturated fats and potassium, help regulate blood pressure and lower bad cholesterol.
- Dark Chocolate: High cocoa content dark chocolate reduces inflammation and improves blood flow.
- Garlic: This humble bulb lowers blood pressure and cholesterol levels.
- Green Tea: Catechins in green tea enhance blood vessel function.
Prakriti Poddar, Global Head of Mental Health and Wellbeing at the RoundGlass Living app, emphasized that daily practices such as meditation, mindfulness, and maintaining a nutritious diet can significantly contribute to a healthy heart and overall well-being. She mentioned, “They can help us reduce inherent risks for heart disease while amplifying our overall physical and mental well-being. World Heart Day is a perfect time to remember that our heart’s well-being is deeply connected to our daily choices and developing healthy habits. You can start following a heart-healthy lifestyle by embracing a diet rich in anti-inflammatory foods such as leafy greens, colorful berries, and omega-3-rich foods.”
Poddar suggested, “A balanced diet should include plenty of plant-based foods, fruits, vegetables, grains, and legumes. Now, you must keep in mind that how you eat is just as important as what you eat. So, in addition to consuming healthy food, be mindful of consuming locally grown produce, adopting sustainable cooking practices, and eating mindfully. Pursuing these habits, including a consistent meal schedule and avoiding eating at night, can be deeply nourishing for your body and mind. Let’s not stop at food. The heart thrives on movement. Regular physical activity, be it a brisk walk, jog, or an invigorating Yoga session, is vital for improving our overall heart health. Living with a purpose and having authentic social connections have also been linked with longer life spans and healthier hearts.”
