Nine Heart Healthy Foods And Other Tips From Dr Naresh Trehan
by Loginto Health Loginto healthNine Heart Healthy Foods And
Other Tips From Dr Naresh Trehan
Cardiologists say that the best diet for a
healthy heart is one that is teeming with vitamins, antioxidants, minerals,
phytochemicals, and fiber.
Vitamin E reduces your risk of a future heart
attack. Vitamin C and vitamin E together help in protecting your arteries from
oxidized cholesterol. Antioxidants play a huge rule in preventing heart
diseases. And minerals like potassium and folic acid help in regulating blood
pressure levels and the amount of homocysteine found in the bloodstream. It is
an amino acid linked to a possible risk for blood clots. Also, consuming
food rich in phytochemicals, compounds produced by plants to help them thrive
or thwart competitors, can reduce the risk of cardiovascular disease.
Food good for the heart should also be low in
saturated fats and trans fats. This is because eating saturated fats raises the
level of cholesterol in the blood. That increases your risk of heart disease
and stroke. Hight level of trans fat is even more bad news than saturated fat.
Trans fats are known to spike up bad cholesterol levels and lower good
cholesterol levels.
Finding food that fills all the checkboxes
can be difficult. So, we have compiled a list of nine food items that can keep your
heart healthy and young. Make sure to include them in your meals.
Berries
You should eat berries like blueberries,
raspberries, and strawberries whenever you can get your hands on them. They are
rich in heart healthy fiber. For most of the berries, just half a cup delivers
four grams of fiber. Along with fiber, they also provide you with twenty-five
percent of your recommended intake for manganese and vitamin C. Berries such as
raspberries are low in fat. Also, they have high levels of polyphenols, helping
to reduce heart disease risk.
Fish
Most fishes such as salmon, mackerel, and
tuna are high in omega-3 fatty acids. Omega-3 are also found in many dietary
supplements. They can decrease triglycerides. They can lower blood pressure
slightly while reducing blood clotting and decreasing stroke and heart failure
risk and reduce irregular heartbeats.
Soy
Foods such as soybeans, tofu, and soybean oil
are rich in soy. Research shows that protein found in soy lowers blood
cholesterol levels and also improves blood pressure and arterial health. They
all are also good sources of isoflavones which have shown potential in
improving the risk factors for cardiovascular disease.
Whole grains
Whole grains are an essential part of a heart
healthy diet. Food items that contain whole grain, such as bread, cereals, and
oatmeal are good for your blood cholesterol. This is because many whole grains
are good sources of dietary fiber. Dietary fiber improves blood cholesterol
levels and lower the risk of heart disease, stroke, obesity and also type 2
diabetes.
Nuts
Eat nuts such as almonds, pecans, and
walnuts. As a replacement for foods high in saturated fat, nuts can be a good
choice. They are high in protein and fiber content. Most nuts are generally
healthy. But some may have more heart-healthy nutrients than others. Nuts like
walnuts contain high amounts of omega-3 fatty acids. Almonds, hazelnuts, and
pecans are among the nuts that appear to be quite heart-healthy.
Olive oil
Olive oil is rich in monounsaturated fatty
acids. These fatty acids are one of the good fats. In fact, according to many
pieces of evidence, monounsaturated fats have a number of health benefits. They
can help with weight loss. They can reduce the risk of heart disease and can
also decrease inflammation.
Beans
People suffering from heart diseases must
consume beans such as pintos, lentils, kidney beans, and chickpeas. This is
because, unlike some animal proteins, beans don't have much saturated fat. They
are high in minerals, vitamin B and protein. They reduce blood sugar and
assist in maintaining a healthy gut. People who eat beans as part of their
heart-healthy diet, enjoy improved blood cholesterol. His cholesterol diet is a
leading cause of heart disease.
Fruits and vegetables
Fruits and vegetables such as broccoli,
spinach, and apple are an important part of the heart diet. Broccoli not only
reduces cholesterol but also aids in heart health by keeping the blood vessels
strong. The sulforaphane found in broccoli is also an anti-inflammatory
chemical. It may be able to prevent or even reverse damage to blood vessel
linings. These problems are usually caused by chronic blood sugar problems.
Teas
Green and black teas are considered to be
heart healthy. Green tea can significantly lower saturated fats and triglycerides,
improving the risk factors for cardiovascular diseases.
Cardiologists like Naresh Trehan always
believe that prevention is better than cure and hence he provides some tips on
World Heart Day on how to keep the heart healthy.
Dr
Naresh Trehan starts his day with 30 minutes each of yoga and cardio
exercises. This keeps him very fit and also lends flexibility to the body. Given
the nature of his work, this regime and calms him so that Dr Trehan can face
every day with confidence. After a hard day’s work, for Dr Naresh Trehan, listening
to music and spending time with friends and family are great stress relievers as
well.
As
far as food habits are concerned small, frequent meals or snacks every 3 hours,
which include nuts, fruits, salads and small low-fat meals are what Dr Naresh
Trehan suggests. This way the body gets all the necessary vitamins, minerals
and constant energy throughout the day. This also helps him avoid overeating.
Stay
busy: An
idle mind is prone to anxiety, stress and unnecessary worries. Staying busy
keeps Dr Trehan’s mind sharp, brings about a sense of well-being and purpose. He
believes that typically people who retire and stop working in their 50s and 60s
age fast—within a couple of years—with its attendant complications.
Get checked: Dr Naresh Trehan also
suggests to get regular check-ups. At Medanta
Hospital in Gurgaon which he has founded, there are several different types
of cardiac health check-up plans which cater to a wide age segment.
Persevere: Finally, Dr Naresh Trehan believes
that it is most important to persevere with what you have planned, to stay
healthy and follow the above steps diligently. He knows well enough that it is
easy to get lazy, and the routine, once broken, stays broken many a times.
If you wish to consult Dr Naresh Trehan, you can schedule an appointment for him at Medanta Medicity Hospital Gurgaon. Medanta Medicity Hospital is famous for its heart institute which comprises of a strong team of highly experienced doctors, and trained nurses from various cardiac subspecialties, for treating all types of heart disease.
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Created on Sep 6th 2019 04:33. Viewed 470 times.