8 Nutritious and Heart Healthy Food Items You Should Include In Your Diet

Written by admin

November 25, 2020

Did you know that heart-related problems account for around one-third of deaths worldwide? Yes, that’s right! Keeping your heart in the right shape and condition is vital to avoid heart diseases. Your diet plays a significant role in heart health and can also impact the risk of heart diseases

Several food items affect your blood pressure, cholesterol, inflammation, and other risk factors of heart disease. Thus, you should be aware of the food items that can optimise your heart health and include the same in your diet.

Kerala Ayurveda is one of the leading Ayurvedic centres for Panchakarma in Pune. Further, our objective is to ensure our patients are in the best mental, physical, and spiritual health once the course of the treatment is complete. Our experts are well-trained and have rich experience in offering the best Ayurvedic services.
Let’s find out the different food items that play a crucial role in maximising your heart health.

Fresh green vegetables

Leafy vegetables such as spinach, kale, cabbage, lettuce, etc. are rich in -antioxidants, minerals, and vitamins. Further, they also provide vitamin K that offer keep your arteries in good shape. The presence of high dietary nitrates assist in reducing blood pressure, arterial stiffness, and also enhance the function of cells lining around the blood vessels.
Several studies have identified that increasing the intake of green leafy vegetables reduces the chances of heart diseases.

Whole grains

The three parts of whole grain, including, endosperm, germ, and bran, are rich in nutrition and promote heart health. Some of the common types of whole grains include brown rice, wheat, rye, oats, quinoa, and barley.
As whole grains have high fibre content compared to refined grains, they reduce cholesterol and also decrease the risk of heart disease. Several studies have revealed that including whole grains in your diet promotes heart health.

Soluble fibre

Fibre is typically associated or linked with issues related to digestion. However, it also plays a crucial role in the diet required for a healthy heart. Soluble fibre can lower cholesterol levels and also administer blood sugar levels.

Fish Oil or Omega-3 Fatty Acids

Salmon, sardine, tune, and other fatty fish rich in omega-3 fatty acids have numerous heart benefits. The diastolic blood pressure in individuals who ate salmon at least three times a week reduced significantly. Further, consumption of fish lowers cholesterol, systolic blood pressure, blood triglycerides. If you do not eat a lot of seafood, fish oil is an excellent source of omega-3 fatty acids.


Beans are made of resistant starch that resists digestion and fermented by a bacteria in your stomach. Resistant starch is known to enhance heart health by reducing blood levels of cholesterol and triglycerides. Further, studies have also revealed that eating beans can decrease the risk factors for heart disease.

Dark chocolate

Dark chocolate boosts heart health as they are rich in antioxidants. According to a significant study, individuals who ate dark chocolate at least five times a weak had a 57 per cent lower chance of coronary heart disease compared to non-chocolate eaters.


As tomatoes are packed with lycopene, a plant pigment that has rich antioxidant properties, they assist in reducing heart problems. Antioxidants play a significant role in getting rid of harmful free radicals ensuring there is no oxidative damage and inflammation.

Several other food items contribute to enhancing your heart health, such as garlic, almonds, walnut, seeds, olive oil, and more. Ayurveda has a lot to offer when it comes to managing heart health. Further, the age-old Ayurvedic treatments reduce factors that enhance the risk of heart diseases.

Kerala Ayurvedic is one of the top Ayurvedic centres for a range of treatments, including the Panchakarma treatment in Pune. If you are looking for an Ayurvedic expert, get in touch with our team today!

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