Top 10 Foods for a Healthy Heart

 

Men will be boys, 'cause Dil toh bachcha hai ji. But is it really? Here’s how to keep that heart of yours in shipshape

1. Oats
Before you say "Get oat" to this one, forget not that it's a nourishing whole grain that's filling, reduces cholesterol and is super rich in vitamins, minerals and fibre. Oats porridge or desi style upma is a great breakfast option; home-baked oatmeal cookies make for a perfect mid-meal snack. 

With a twist: Powder oatmeal and blend with milk/yoghurt for thick pancakes topped off with dried/cut fruit and honey; mix with dosa batter or use as dosa batter!

2. Spinach
Palak is packed with phytochemicals, minerals such as folate and iron, calcium and B complex vitamins that keep your eyes healthy and even protect against heart disease.

With a twist: If you're bored or palak paneer and keerai molagutal (South Indian curry with tamarind paste), blend with mint and basil for a cool pesto pasta sauce. Or use it by itself.

3. Almonds
Rich in protein, healthy oils, fibre, vitamin E, magnesium and heart-favourable mono and polyunsaturated fats, badam helps check cholesterol level.

With a twist: Chuck a few into a fruit salad or low-fat yoghurt for a pick-me-up energy booster when your energy levels dip at work.

4. Tomatoes
Who hasn't heard about its lycopene content which is said to lower heart disease risk? Not to mention that it also a great source of beta and alpha-carotene, vitamin C, potassium, folate and fibre. But do we really get enough of this little powerhouse?

With a twist: Add finely chopped tomatoes to your omelette for a more wholesome dish.

5. Olive Oil
O' live it up with olive oil; studies have that it lowers your LDL (or bad) cholesterol, while raising HDL (good) cholesterol. The extra virgin variety is the best because it undergoes least processing.

With a twist: Cook desi recipes with olive oil. It may take some time to get used to, but the change will be well worth it.

6. Kidney beans
Good ol' rajma is rich in cholesterol-lowering fiber. This is what keeps your blood sugar levels from rising rapidly after a meal. It also contains B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids and calcium.

With a twist: A few boiled and seasoned kidney beans are a great way to liven up a salad.

7. Apples
Loaded with vitamins and fibre, an apple a day can help keep heart disease away. The phytochemical quercetin present in this fruit is an anti-oxidant with anti-inflammatory properties that prevents the formation of blood clots.

With a twist: If you're bored of eating apples whole (though they're easily the most portable fruits), cut it up into slices and use it for your oatmeal pancakes.

8. Salmon
The omega-3 fatty acids in this fish keep both blood clots and inflammation at bay, and help maintain healthy cholesterol levels.

With a twist: Marinate salmon and chop it up into a pasta or a salad.

9. Prunes
Prunes are extremely filling and thanks to their fibre content. Regular consumption has been shown to reduce LDL cholesterol, and protect you against colon cancer. These little wonders also contain iron and beta-carotene.

With a twist: Wedge a few prunes between two bread slices or into your chapati and eat as a Frankie on the go.

10. Soy
Seen to lower LDL cholesterol and triglycerides, soy helps take on both heart disease and cancer - two deadly killers. It's rich in B-complex vitamins; niacin, folate, calcium, magnesium and potassium.