Asparagus is a rich source of folate that prevents Amino acids like homocysteine from building up inside the body. High levels of homocysteines have been linked with heart conditions like coronary artery and stroke. Hence Asparagus makes it to this list of food for a healthy heart.
Mudga (Organic Green Gram) – Vigna Radiata
Rich in potassium and sodium, Green gram is one of the daily recommended foods mentioned in Ayurveda. ‘Mudga’ is a Sanskrit word meaning that which brings happiness. It is said to be the best among the group of pulses. It is sweet but light to digest and promotes physical strength and builds the tissues. Recent research shows that it helps in curing Cardiovascular and lifestyle disorders.
Rock Salt (Saindhava)
The presence of Potassium makes rock-salt a heart-healthy option. When used in moderation, it can balance blood pressure. It facilitates the cellular absorption of minerals and helps maintain the ph balance of the body.
Amalaki (Emblica officinalis)
Amalaki is the legendary magical fruit that bears testament to the healing prowess of fruits. It is one of the most potent and nourishing. Besides improving digestion, emotional balance, respiratory system, physical strength, it is also known to improve the functioning of the heart. Amalaki is a naturally occurring herb that has been used in Ayurveda and traditional Indian healthcare for thousands of years. Hence Amalaki makes it to this list of food for a healthy heart.
Beans, peas, chickpeas, and lentils
Collectively known as pulses or legumes, they reduce the levels of low-density lipoprotein (LDL) or ‘bad cholesterol‘ in the human body. Additionally, they are rich in fiber, protein, and antioxidant polyphenols that have a beneficial effect on the heart.
Ayurveda recommends the intake of honey to treat cardiac pain and palpitation of the heart. It is recommended in cases of arteriosclerosis and weak hearts. It is also good for controlling the cholesterol levels in our body.
Oatmeal is rich in soluble fibers and studies have concluded that oat-based products significantly reduce LDL cholesterol of our body without producing any adverse effects. Hence Oatmeal might help reduce the risk of heart diseases.
Walnuts, Peanuts, Almonds, etc are full of protein, fiber, minerals, vitamins, and antioxidants. Some contain many different forms of plant sterols, which help moderate blood cholesterol. The antioxidants in them help counter free radical damage. Tree nuts like almonds, walnuts, and pecans contain no cholesterol. Most of the calories in nuts come from fat, but mainly unsaturated fat, and fat performs some essential functions in the body. They are also rich in omega-3 fatty acids, which makes them a heart-healthy option.
Some studies have suggested that regular intake of steamed broccoli lowers cholesterol levels and prevents heart diseases. In addition to reducing cholesterol, broccoli can aid in the heart’s health by keeping the blood vessels strong. The sulforaphane in broccoli is also an anti-inflammatory and prevents damage to blood vessel linings caused by chronic blood sugar problems. The vegetable’s B-complex vitamins help regulate or reduce excessive homocysteine. High levels of homocysteines have been linked with heart conditions like coronary artery and stroke.
Chia seeds and flaxseeds
They are high in fiber, protein, and omega-3s and hence they reduce the risk of heart disease. They also reduce the blood pressure and minimize the build-up of fatty plaques in the arteries.
Berries are rich in antioxidants that help fight cell damage. Berries are a good source of polyphenols, especially anthocyanins, micronutrients, and fiber. They are said to improve LDL oxidation, lipid peroxidation, total plasma antioxidant capacity, dyslipidemia, and glucose metabolism. Hence berries are recommended as an essential part of a heart-healthy diet.