World Heart Day: Eight superfoods to keep your heart healthy!

Ritu Singh

New Delhi: Coronary heart disease has emerged to be most common type of heart disease, killing over 370,000 people annually. As per a World Health Organisation report, cardiovascular diseases would be the largest cause of death and disability in India by 2020.

Therefore, to achieve a happy and healthy life, it's important to consume heart-healthy foods so as to keep heart diseases at bay. Here are some superfoods which you should include in your diet:

Berries:

Blueberries and strawberries contain high levels of naturally occurring compounds called flavonoids, which counter the buildup of plaque and provide other cardiovascular benefits.

Dark chocolate:

Yes! All chocolate lovers, rejoice. Packed with flavanols, dark chocolate keeps the blood pressure in control and averts clotting of blood. Besides this, it also serves as an antioxidant that prevents the pile-up of unhealthy cholesterol. Dark chocolate with 70 percent cocoa content has minimum sugar levels, making it an ideal food choice to prevent cardiovascular disease.

Salmon:

Being loaded with omega-3 fatty acids, salmon lowers the risk of arrhythmia (irregular heart beat) and atherosclerosis (plaque build-up in the arteries) and decrease triglycerides.

Walnuts:

Packed with mono-saturated fats, these nuts reduce one's low-density-lipoprotein (LDL) cholesterol and increase the high density-lipoprotein (HDL) cholesterol that is good for health. These are also rich in Omega-3 fats.

Whole Grains:

The American Heart Association recommends including whole grains, such as whole-grain bread, popcorn, and brown rice, in your diet. These good-for-you grains contain fiber, which has been associated with a decreased risk of cardiovascular disease

Citrus fruits:

High amounts of the flavonoids found in oranges and grapefruits reduce the risk of ischemic stroke. Citrus fruits are also high in vitamin C, which has been linked with a lower risk of heart disease.

Soy products:

Soy products contain high levels of polyunsaturated fats (good for your health), fiber, vitamins, and minerals. Soy products, like tofu and soy milk, are a good way to add protein to your diet without unhealthy fats and cholesterol.

Tomatoes:

High in Vitamin C, they're also a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help get rid of "bad" cholesterol, keep blood vessels open, and lower heart attack risk.