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Wanitha Ashok

  • Body Transformation Expert,Bangalore
  • A fitness columnist
  • Fitness show presenter on TV & Radio
  • Mrs India Finalist,2009
  • Socio Environment activist
  • Author of a fitness book,"U have an excuse i have an exercise"

How to Keep Your Heart Healthy - Best Heart Healthy Foods & Diet Tips

It’s easy to yield to temptation and eat unhealthy food when we are stressed, anxious or depressed. But it’s essential to think about your heart health even when we are depressed especially if you happen to be diagnosed with poor cardiovascular health, heart diseases or high cholesterol. Heart disease is one of the leading causes of death for men and women. In addition to exercise it is important maintain a sensible heart healthy diet. A good heart healthy diet can help manage weight, lower cholesterol, blood sugar and control blood pressure. Make the right choices of selecting heart healthy foods and prevent, control and cure heart disease.

Healthy diabetic food
No single food can make you healthy so incorporate a variety of healthy foods into your diet. One of the tips for health heart includes consuming more of raw nuts, flax seeds, olive oil and fish oil – all containing healthy fats. Avoid trans-fats, deep-fried foods, junk food and red meat. Include fiber rich food like cereals, breads, and pasta made from whole grains or legumes and avoid white bread, sugar laden cereals and refined pastas or white rice. Include heart friendly food like Omega 3. Opt for salmon, chia seeds and flax seeds and stay away from red meat, bacon, fried fish and chicken.
You can roadblock your heart by consuming saturated and trans-fats. Include unsaturated fats or essential fats for heart health.
Healthy diabetic food
Fatty fish like salmon, flaxseed, canola oil, and walnuts all contain polyunsaturated fats that are vital for the body and are good sources Omega-3 Fatty Acids. Chia seeds are high in plant protein, fiber and Omega-3 which is good for metabolic health. Vegetable oils, soy nuts, and many types of seeds all contain healthy fats and are good sources of Omega-6 Fatty Acids. Almonds, cashews, peanuts, pecans, and butters made from these nuts are all great sources of “good” fat called Monounsaturated Fats. Consume plenty of fiber present in foods such as quinoa, oats, brown rice, muesli, ragi, amaranth and jowar for a healthy heart and weight management.
Whole grains are high in nutrients and will raise your blood glucose slowly when compared to the refined counterparts and the wonder food Amaranth is a good choice for whole grain. Include this in your diet to manage diabetes. As its high in protein, it helps manage weight. The presence of magnesium makes it another ideal choice for type II diabetes.
Do not shun nuts. The fats present nuts are heart friendly; they lower the bad LDL and increase HDL - the good cholesterol.

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