All it takes is to ensure that every bite you take delivers a powerful dose of phytonutrients to prevent heart disease. It's an important ingredient to prevent cell damage and repair it.
Here's a list of heart healthy foods, which should be included in our diet on a regular basis.
Flaxseeds (ground)
Rich in Omega-3 fatty acids; fibre, phytoestrogens, flaxseed come in two forms — brown and yellow. Nutty in flavour, ground flaxseed can be sprinkled on your salad, morning cereal, muffins or had plain.
Oatmeal
Most commonly had in porridge form, a bowl of oatmeal is armed with nutrients Omega-3 fatty acids, magnesium, potassium, folate, niacin, calcium, soluble fibre. If porridge is not your scene, you can still get your share of nutrients in cookie made of oatmeal-n-raisin.
Nuts
If you are the kind that cannot resist in any form, then you are on the right track. Nuts like almonds and walnuts provide nutrients like plant omega-3 fatty acids, vitamin E, magnesium, fibre, mono and polyunsaturated fats, and phytosterols. Best had when mixed with a bowl of fruit salad, yogurt, cookies or spiced milk.
Red wine
Believe it or not, but a glass of red wine is no reason to whine when it comes to keeping you and your heart upbeat. Catechins and reservatrol (flavonoids) in it improves the cholesterol.
T-factor
Don't write off canned goodies, some like tuna and tofu bring a novelty to your dining, but also provide nutrients like Omega-3 fatty acids, folate, niacin. Grilled, stir-fried or mixed with salad, tuna and tofu make sure you don't go low on Omega-3 fatty acids, folate, niacin, calcium, magnesium and potassium.
Crunchy veggies
Shredded carrots and broccoli perk up any dish, soup or salad, and give us alpha-carotene (a carotenoid), fibre, potassium, calcium, Vitamin C and E.
Spinach
Most of us swear by this bunch of green leaves. Versatile, it is used in salads, soups, spicy dishes, sandwiches, and is rich in lutein (a carotenoid), B-complex vitamins, folate, magnesium, potassium, calcium, fibre.
