Plant foods like wholegrain cereals, legumes (beans, peas, lentils, peanuts etc.), fruits and vegetables are good for the heart and decrease the risk of heart disease. Omega 3 fatty acid lowers cholesterol, improves blood vessel elasticity and thins the blood, thereby reducing the chances of blood-clot. Olive oil, tuna and salmon varieties of fish contain Omega 3 fatty acids. About 100-200 gm of such fish should be consumed twice in a week after cooking it in a little oil or by roasting, baking or steaming it. Omega 6 fatty acid can be found in some vegetable oils like corn, soy or sunflower oils.
Fruits and vegetables should be consumed in adequate quantities as the anti-oxidants in them offer protection against heart disease. However, the fiber from wholegrain cereals offers greater protection against the risk of a heart attack than the fiber from fruits and vegetables. Wholegrain breads, breakfast cereals, legumes, unpolished rice and pasta which are sources of unrefined carbohydrate are useful in checking the level of blood sugar. Legumes and soy protein are helpful in lowering the level of blood cholesterol. Nuts like almonds, peanuts and walnuts, eaten unfried and in small quantities, are helpful in giving protection against heart diseases. Green tea is an anti-clotting agent with anti-oxidant properties which prevents the build-up of fatty deposits in the arteries. Around three cups of green tea a day are healthy but it should be avoided after a meal as it hinders the absorption of iron. Another good anti-oxidant is Vitamin E which helps protect against bad cholesterol. Dark green vegetables, vegetable oils, wholegrain products, avocado and almonds with skin are good sources of Vitamin E. Again, one or two cloves of raw garlic, taken early in the morning on an empty stomach, helps in lowering cholesterol. Even onions are good for the heart.
Tags: Almonds, Anti-oxidant, Blood sugar, Cereals, Cholesterol, Heart Disease, Peanuts, Salmon, Sunflower, Vitamin E, Walnuts