A disturbing fact today is the increase in fatal heart attacks in India, even among younger people. Doctors attribute this to poor food choices, sedentary lifestyle, stress, diabetes, heavy workout and steroids, amongst other causes. They also underscore the importance of a heart-healthy, balanced diet which is specifically low in saturated and trans fat, sodium and refined sugars in a bit to stay fit.

What is the Mediterranean diet?

The Mediterranean diet, which is loaded with veggies, fruits, whole grains, beans, nuts and seeds, olive oil and seasoning with herbs and spices, has emerged as a very popular dietary choice now. In fact, it is being pegged as one that can help patients improve or even reverse their heart disease! However, at the end of the day it boils down to making small yet significant long-term changes as well as enjoying the food you consume.

Food to maintain hearth health

Among a wide array of suggested cuisines, let us take a look at some easily-available food based on the Mediterranean diet, the intake of which is considered to be supremely beneficial for our heart.

Leafy green vegetables

Considered to be vital for maintaining good heart-health, green leafy veggies like spinach, kale and other varieties of “saag” are known for their rich content of vitamins, minerals and antioxidants. As per a vital report published by the American Heart Association, an increase in the intake of such veggies resulted in a host of cardio-vascular benefits.

Whole grains

Choosing whole grains over refined ones can help you have a healthier heart since they are known to regulate cholesterol, blood pressure and blood sugar levels. They also have a high fiber content which aids in weight management, another important aspect of possessing a healthy heart. Some popular varieties of whole grains that are readily found nowadays include whole wheat, brown rice, oats, barley, buckwheat and quinoa.

Avocados

Although almost all diets comprising of fruits can bolster heart health, the consumption of avocados are specially advised by the medical fraternity. A 30-year study involving more than 1,10,000 health professionals found that participants who consumed at least two servings of avocado a week had a lower risk of cardiovascular disease compared to those who rarely ate avocados. The monounsaturated fats present in this fruit have been linked to improving LDL (bad) cholesterol levels, triglyceride levels and vascular function.

Fatty fish

For those who eat non-vegetarian food, do not miss out on fatty fish like salmon, mackerel, sardines and tuna that are loaded with Omega-3 fatty acids, which have been studied extensively for their heart-health benefits. Regular consumption of such fish can help reduce blood pressure, lower triglyceride levels and decrease the risk of arrhythmias and strokes.

Chia seeds, flax seeds and hemp seeds

Consuming these early in the morning has become a fad now since they are all sources of heart-healthy nutrients. Studies have revealed these seeds may lead to the improvement of several risk factors related to heart disease such as inflammation, blood pressure, cholesterol and triglycerides.

Garlic

A lot of people consume a pod of garlic in the morning owing to the presence of a compound called allicin which is known to possess therapeutic properties. Allacin is considered to be effective in protecting against the buildup of plaque in the arteries (atherosclerosis) and the death of heart cells (apoptosis).

Olive oil

Cook in olive oil is what the doctors advise whenever there is any discussion on heart health. Being rich in antioxidants and monounsaturated fats, this oil has been linked to lower blood pressure and the risk of heart disease.

Dark chocolate

We all love chocolate, don’t we? However, dark chocolate is the go-to option if you want to keep your heart hale and hearty. Consuming it in moderation is supposed to aid in lowering the risk of heart disease and stroke. The antioxidants like flavonoids present may help to prevent blood clotting, blood pressure, lowered lipids and the regulation of blood sugar.

Green tea

The whole world drink green tea now and it is a good thing, especially when it concerns the heart! Its polyphenols and catechins can act as antioxidants to prevent cell damage, reduce inflammation and protect the health of your heart. Many studies have shown that green tea increases leptin, a hormone that regulates our appetite and reduces LDL cholesterol.

Stay healthy, stay happy!