Valentine’s Day is almost around the corner and couples have already started making their plans to celebrate and to indulge! Nutritionist & Gut expert, Avantii Deshpaande believes the love that conquers all is self-love and it is extremely important for one to take care of his or her own health. Avantii here gives you a list of foods that you must include in your daily diet to keep your heart healthy & strong for heart stands as a symbol for all things love!
To keep the heart healthy we need to focus on foods that reduce the triglycerides, bad cholesterol LDL and increase the good cholesterol HDL.
Inflammation is the major cause of CVD
Prevent oxidation
The inclusion of functional foods and natural health products in the diet are gaining increasing recognition as integral components of lifestyle changes in the fight against cardiovascular disease.
- Fish oil
Fish oil supplements if you are not able to get enough of omega 3 fatty acid in the diet then you should be taking a supplement of omega 3 fatty acid. These are present as veg sources which are flax seeds oil tablets or then marine fish oil supplements are best suited for the same
- Flax seeds and Chia Seeds
Flax seeds are the richest plant source of omega 3 fat- alpha-linolenic acid (ALA). The ALA content, antioxidant lignin secoisolariciresinol diglucoside and high fiber content is beneficial for cardiovascular health. Omega-6 to Omega-3 ratio of flax seed is great as compared with other oil seeds.
Beside bioactive component ALA, flax seeds are also composed of other potential bioactive compound such as protein, cyclolinopeptides, and cyanogenic glycosides. These compounds also involved in biological action such reducing inflammation, atherogenesis, lipid profile, platelet aggregation, arrhythmia, hypertension, oxidative stress, estrogen activity and glycemic status.
Chia seeds are extremely nutritious, and are known for its high ALA dietary fiber, proteins, vitamins, minerals, and phytochemicals, such as phenolic compounds. This compound has anti-inflammatory, anti-oxidant, hypotensive and hypocholesterolemic property.
- Fish
Fatty fishes like Herring, (hilsa) Salmon,(rawas) , halwa (black pomfret) and Oysters are rich in Omega-3 fatty acid-Docosahexaenoic acid (DHA) and Eicosapentanoic acid (EPA). Omega-3 fatty acid is bioactive compound in fish having anti-oxidant, anti-infection, anti-inflammatory, cardio-protective, neuro-protective and hepato-protective property. According to American Heart Association (AHA), 2-3 serving of fish should be included per week as this is associated with a lower incidence of mortality due to CVD or heart failure.
- Walnuts and Almonds
Walnuts are loaded with fiber and is rich source of alpha-linolenic acid (ALA), which makes walnut very nutritious food for heart health. Almonds are loaded with both MUFA and PUFA. Walnuts and almonds are the rich source of many bioactive compound including phenolic compounds, phytosterols. Polyphenols are responsible to enhance anti-oxidant effect and anti-inflammatory property of almonds and walnuts. These bioactive compound lowers total and LDL-cholesterol concentrations, decrease blood pressure, improve endothelial function, decrease both oxidative stress and markers of inflammation, and increase cholesterol efflux. Phytosterol, β-sitosterol in almonds is found to lower LDL cholesterol level in body.
- CoQ10 Supplements
CoQ10 is an endogenous antioxidant produced in all the cells of the body. CoQ10 plays an essential role in energy metabolism and antioxidant protection. The highest concentration of CoQ10 is observed in the heart. With increase in age, the increased oxidative stress impairs mitochondrial bioenergetics and reduces NO bioavailability, thus affecting vasodilatation. Researchers have found CoQ10 supplementation significantly increases the concentration of
- Turmeric
Curcumin, a polyphenol present in turmeric have numerous property such as antioxidant, anti-inflammatory, and anticancer effects. Curcumin limits the risk of lipid peroxidation that may cause inflammatory responses and lead to CVD or atherosclerosis due to its anti-inflammatory and anti-oxidative property.
- Berries
Berries like blueberries, strawberries, raspberries, cranberries, black currants and blackberries are high in phenolic content like phenolic acids, flavonoids, lignans, anthocyanins, and stilbenes. Berries have potential impacts on cardiovascular systems by lowering the risk of obesity, diabetes, dyslipidemia and hypertension. Berry consumption affects lipid and cholesterol metabolism and thereby decreases LDL and increases HDL cholesterol.
- Beetroot
Beetroot is the rich source of dietary nitrates and betalains. It improves exercise performance and endothelial function. Dietary nitrates are converted to nitric oxide in body which reduces systolic and/or diastolic arterial pressure and thus have antihypertensive effect. Betalains have anti-oxidant property and is effective in reducing LDL oxidation. Betalains also have anti-inflammatory property.
- Amla
Amla or Indian gooseberry highly nutritious fruit, has been traditionally considered as a cardioactive medication. This fruit is rich in tannins, alkaloids, phenols, flavonoids, and organic acids. The amla fruit extract has shown significant potential in reducing total cholesterol and triglyceride levels. There is no sufficient clinical evidence to suggest the efficacy of amla in CVD prevention and treatment.
- Garlic
Garlic is widely used in cooking for many centuries, and well described antioxidant and anti-inflammatory property. The bioactive compound of garlic such as alliin, allicin, ajoene S-allyl-cysteine, diallyl sulfide and diallyl disulfide is organosulfur. Garlic is found to inhibit key enzyme involved in cholesterol and fatty acid synthesis, inhibit lipid peroxidation, hemolysis in oxidized erythrocytes and lowers blood pressure. Another garlic component,
Cooking Oil
The oil which you use for cooking is also important. Cold pressed oil which is manufactured at the room temperature are better than the refined oils which are exposed to the high temperatures. Use of oils high in MUFA (mono unsaturated fatty acids) are better than the ones than PUFA (poly unsaturated fatty acid) for heart health as it reduces the inflammation.
