Top 10 foods to keep a healthy heart

People always want to lead a risk free life, but sometimes, ”man proposes, God disposes”. To go along with a disease free life as wellas  to keep a healthy heart here are 10 foods which if anyone can follow, they will not come across any heart ailments.

1.Start with your day with a steaming bowl of oats, full of omega -3 fatty acids, folate and potassium. This fiber rich superfood lower levels of LDL cholesterol and help keep arteries clear.You can add your bowl with 1 banana for another 4 grams of fiber.

2. Flaxseed is full of fiber and omega-3 and omega-6, little sprinkles of flaxseed in a bowl of oatmeal can go a long way for your heart.

3. Berries like strawberries, blueberries, blackberries, raspberries  are full of antiinflammatory , reduce risk of heart disease and cancer, all berries are great for vascular health.

4. Nuts like almonds, walnuts are full of omega -3 fatty acids and mono and poly unsaturated fats. They are great source for a healthy fat.

5.Salmon is super rich in omega-3 fatty acids, reduces blood pressure and keep clotting at bay. 2 servings salmon per week reduce the dying of heart attack. It contains carotenoid astaxanthin, which is a very powerful antioxidant.

6. Add a bit of avocado to a sandwich or spinach salad. It is packed with monounsaturated fat, keep the HDL and LDL balance in the body. They contain beta carotene and lycopene which are essential for heart health.

7. Spinach is a full of lutein, potassium and fiber, make a spinch dish every day.

8. Legumes  are full of omega -3 , calcium and fiber. Try to eat at least 1 kind of legume everyday

9. Soy lowers cholesterol , since it is low in saturated fat, it is still a great source of lean protein in a heart healthy diet. One thing you have to watch out before buying, see the package where it is written the sodium content. Sometime sodium is high in soy products, so avoid those kind of products. .

10. Olive oil is full of monounsaturated fats, always look for virgin or extra virgin varieties while buying this oil. Try to cook all things in extra virgin olive oil, it will keep your heart healthy and strong.

These are the points if one can maintain strictly, I can assure they don’t have to run to the cardiologist every time!!

Last 5 posts by Sarmila


  1. Anonymous

    Thank you gor your suggestions. Is soy safe? I have concerns since so much of it i hear is genetically engineered.

  2. sarmila

    yes, not regularly, but once or twice a week, soya is ok, but should check with the nutrition contents properly

  3. Khushi

    Very good post. My father had a heart attack five months earlier so this will be of use to him.

  4. Malini

    Thanks Sarmila, very useful post.

  5. Indrani

    Thanks Sarmila for sharing such hearty meal options with all of us.

  6. Thanks Sarmila,very useful post.

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