Diet Tips for a Healthy Heart

1. Herbs

Herbs add flavour to food without the bad stuff. So it is always better to add fresh herbs like oregano in your diet. Spices make the food heart smart.

2. Black beans

Black beans that are mild and tender are packed with heart healthy nutrients. It contains folate, magnesium and antioxidants all of which help in lowering the blood pressure.

3. Salmon

It is a super food for heart as it is rich in omega-3s. It reduces heart rhythm disorders. Two servings of almond or oily fish every week is recommended by The American Heart Association.

4. Olive oil

Olive oil which is made from smashed olives is rich in heart-healthy antioxidants. Olive oil when used in place of saturated fats helps to reduce cholesterol levels. It also protects blood vessels from damage.

5. Walnuts

Handful of walnuts everyday tends to lower cholesterol levels and protects the arteries of the heart from inflammation. We get the most out of it when the bad fats from chips and cookies are replaced with the healthy fats (monounsaturated fats) from walnuts.

6. Almonds

Almonds are rich in plant sterols, fiber, and heart healthy fats. They go well with veggies, chicken, fish and desserts.

7. Sweet Potatoes

Sweet potatoes do not cause a good spike in blood sugar as that of normal potatoes. These have low glycemic index, high fiber, vitamin A and lycopene.

8. Barley

When barley is added to our diet in place of rice, it lowers cholesterol levels and blood sugar levels.

9. Oatmeal

Oatmeal that keeps us filled upto four hours helps us fight snacks. The oats fiber reduces cholesterol and blood sugar level.

10. Blueberries

Blueberries contain the blood vessel helping antioxidants called anthocyanins and it is this antioxidant that gives the blue colour to the berries. In addition blueberries also contain fiber and a great list of nutrients.

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