9 Most Heart Friendly Vegetarian Foods
Foods that are rich in Omega-3 fatty acids, fibre or monounsaturated fats are good for the heart. There are numerous vegetarian natural foods which are rich in these health giving nutrients, which keep our heart in top form. The most heart friendly of these foods are listed below.
- Oats -Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, foliate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear. You can add fruits of your choice to the oat meal to make it more tasty.
- Fill up on fiber with lentils, chickpeas, and black and kidney beans. They’re packed with omega-3 fatty acids, calcium, and soluble fiber. In fact, in India, you can get plenty of these and are a staple food of most Indians which is a good thing.
- Spinach contain high amounts of lutein, folate, potassium, and fiber which help in keeping your heart in good shape. But experts say that eating any vegetable is sure to give your heart a boost. If you cannot get spinach, you can replace it with any other green leafy vegetables.
- Flaxseed is full of fiber and omega-3 and omega-6 fatty acids, experts say that a little sprinkling of flaxseed can go a long way in maintaining the health of your heart. Top a bowl of oatmeal or whole-grain cereal with a little of ground flaxseed for the ultimate heart-healthy breakfast.
- Soy may lower cholesterol, and since it is low in saturated fat, it’s still a great source of lean protein in a heart-healthy diet. Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. Soy milk is a great addition to a bowl of oatmeal or whole-grain cereal.
- Berries – Blueberries, raspberries, strawberries—whatever berry you like best—are full of anti-inflammatories, which reduce your risk of heart disease and cancer.
- Avocados are packed with monounsaturated fat. Eating avocados in combination with salads and other foods can help lower LDL levels while raising the amount of HDL cholesterol in your body. They allow for the absorption of other carotenoids —especially beta-carotene and lycopene—which are essential for heart health.
- Olive Oil – Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease.So make it a habit to use olive oil on a regular basis in preparing your food.
- Nuts of any kind such as almonds, walnuts, and macadamia nuts are all full of omega-3 fatty acids and mono- and polyunsaturated fats. Almonds are rich in omega-3s, other nuts increase fiber in the diet.
Including these 9 food items (categories) in your daily diet will do wonders for your overall health and more perticularly keep your heart in top fit condition.
Source : Health.com