With so much to do in so little time, it is an invariable fact that health is an often overlooked facet of today’s existence. The hunger to know more and encompass a broader knowledge of the world and business around us means that we are so busy in climbing the social and growth ladder, we often forget why we started it all in the first place, and that is to live a fuller and more productive life.
And while most of us are making major strides in our goals and dreams, not much gets done in the way of taking care of the body, specifically, the heart. This article outlines the 8 foods you must include in your daily diet to lead a healthy heart and concurrently a healthy lifestyle. And they’re delicious too.
For a hearty start to your day include these nutrients in your diet:
You are looking at Sardines, salmon, mackerel and Tuna. These fish are rich sources of Omega 3 fatty acids which are very good for the heart. A good replacement for these (in cases you dont have access to sea food) are fish oils that you can get from any reputed supplement store. Then again, if you are vegan or dont eat fish, look for flax seeds and dry fruits like walnut. And yes, have them daily or at least alternate days.
We’re talking specifically of dark chocolate, something that is unprocessed and devoid of sugar. Dark chocolate reduces the risk of calcification in the arteries and is also a good source of cocoa, which helps in promoting blood flow and reduces the chances of heart disease. It is recommended that you have servings of these regularly, and again, it is important that the chocolate is devoid of sugar and high in cocoa.
Although this is a staple of much of your ordinary and everyday diet, it is important to consider that tomatoes are a rich source of Lycopene, which is a natural antioxidant linked directly to reducing the risks of heart attack and strokes. So if you are planning to skip these red little things, think again.
Think of almonds as densely packed natural bags of the best things for your body. Almonds contain minerals, a host of vitamins and good doses of protein, as well as a sizable amount of monounsaturated fats and fibre, which are key ingredients for a good and healthy heart. They also help in reducing the buildup of plaque in your arteries. Their only downside is high calorie content, because of the fact that they carry so much in so little. So if you are on a fat losing program, you may want to take these in moderation.
This is another addition to your daily diet that wont take much of your time and energy, but will do wonders to your heart and body. It comes loaded with polyphenols and catechins, which are basically antioxidants, and reduce blood cholesterol while also promoting fat loss. Its a win-win situation then. And because green tea is so light, there is no upper limit to how much you can have. Just take it without sugar.
We are talking about raspberries, strawberries, blueberries and stuff. These foods, apart from being easy to carry so that you dont miss them, come loaded with monounsaturated fats, which as noted above, are great antioxidants and help in reducing your LDL cholesterol levels on a daily basis. Their plus point is they are so easy to carry. You could be munching on them while working, giving your heart and goals boost at the same time.
Avocados are a good source of Potassium, which is one of the nutrients that promote a good heart. Then again, they also help in reducing the LDL cholesterol levels. Whats more, potassium assists in lowering your blood pressure, so if you are already prone to high blood pressure from time to time, avocados are a viable addition to your diet.
Last but not the least, whole grains are another addition that should be part of your daily diet. Naturally, they are full of dietary fibre and apart from reducing LDL cholesterol, also help in reducing systolic blood pressure. Make sure that you dont confuse whole grain foods from multigrain foods, as the latter may also contain gluten which is fattening and overall not very good for your body. You’re looking at oats, brown rice, rye and quinoa.
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