In this developing culture, there is a wide range of cuisines and food options that are easily accessible and we surely do not step back from trying them. A lot of these dishes are high in calorie and fat content, which can be harmful to our health. This indulgence in tasty yet unhealthy food is becoming the number one cause of concern for our health, especially heart health.
The most commonly consumed unhealthy foods are burgers, fries, candies, cola, packed chips & wafers, and so on. Though we are aware of the harmful effects of these foods on our heart health, we sometimes still lose control and indulge in them, leading to unfavorable effects on our health. But it is not just the junk food we need to worry about, we need to make sure the source of all our cooking ingredients as well. A lot of the ingredients we use at home for cooking are loaded with chemicals, additives, and GMOs which can be equally harmful to our body as junk food.
In the end, we are all responsible for maintaining a healthy lifestyle whether it is by eating right, exercising regularly, or a combination of both. We at Himalayan Natives are committed to bringing you 100% unadulterated, wholesome, and joyous food to create an ecosystem of healthy living.
Let’s take a look at some of the heart-healthy foods, and how you can incorporate them into your daily diet.
Nutritious Apple Cider Vinegar
Not the first thing that comes to mind when you think of heart-healthy foods, but it is one of them. Apple Cider Vinegar has a long list of beneficial nutrients like vitamin B1, B2, and B6, biotin, folic acid, niacin, and pantothenic acid. It is a rich source of minerals like sodium, phosphorus, potassium, calcium, iron, and magnesium which helps in reducing cholesterol and triglyceride levels, further acting as a way of preventing heart diseases. One can easily add this as a dressing to salads. It can also be used for pickling vegetables or simply mixing cider with water.
The Wonders of Seeds
Study proves that consumption of healthy seeds can be extremely beneficial for your heart health as it consists of omega-3, fiber, protein, and minerals which can help lower blood pressure and cholesterol.
Roasted Flax Seeds
These seeds are considered to be extremely healthy and have proven to impact and improve overall health. Flax seeds are loaded with nutrients like omega-3 fats, lignans, and fiber. Being a source of lignans - a group of nutrients, it acts as a powerful antioxidant that further helps in decreasing high blood pressure which plays a role in cardiac health. You can sprinkle some flax seeds in your oatmeal for breakfast or maybe add a teaspoon of flax seeds to the mayonnaise before spreading it on the sandwich. If you’re more of a smoothie person then you can easily add these seeds to your favorite smoothie and add that extra dose of health.
It contains omega-3s and omega-6 fatty acids, antioxidants, and fiber. This combination has benefits for not only your heart but your liver as well. The fiber in pumpkin seeds contributes to decreasing the risk of heart diseases. You can add this to your salad or mix it with your granola and probably add some maple syrup for additional taste. You can also try out a unique pumpkin seed blend with some maple syrup, coconut oil, cinnamon, and sea salt. It involves nutrients that will help keep you away from cardiac issues.
Chia Seeds contains quercetin, an antioxidant that can reduce your risk of developing several heart ailments. Being a rich source of fiber, it lowers high blood pressure like most other healthy seeds. If you have a sweet tooth then you can surely try out the Chia Seed pudding. It is quick and easy and makes for a great healthy dessert. Include these seeds in your diet regime and see the difference you can make.
The Perks of Desi Cow Ghee
A rich source of vitamins, antioxidants, and healthy fats. It contains a high concentration of monounsaturated Omega-3s. These healthy fatty acids support a healthy heart and cardiovascular system. Studies prove that using ghee as a part of a balanced diet can help in reducing unhealthy cholesterol levels. Ghee is such an ingredient that can easily be added to your meals by adding a teaspoon of ghee to rice or dal, making bulletproof coffee with ghee, and much more.
Dry Fruits - The Powerhouse of Nutrients
Every healthy and nutritious diet regime that one can hear of includes an adequate amount of dry fruits as it includes health benefits like reducing blood pressure and controlling cholesterol levels.
Being a rich source of Vitamin E - an antioxidant, it is suggested to have 8-10 soaked almonds in a day. It helps in decreasing the cholesterol level when eaten as a part of a balanced diet. One can add a few almonds to their porridge for breakfast or use homemade almond milk with cereals.
Studies have shown that raisins can lower the risk of heart disease by reducing blood pressure and blood sugar. The fiber in raisins works to lower the LDL (bad) cholesterol, which reduces the strain on the heart. Studies have shown that low potassium levels can lead to high blood pressure, heart disease and, cardiac strokes. Raisins are a great source of potassium which makes them a good addition to a heart-healthy diet. They can be easily be consumed raw or can be added to breakfast cereals and desserts.
A healthy heart is central to overall good health. Adopting a healthy lifestyle at any age can prevent the risk of cardiac diseases and reduce the risk of a heart attack or stroke. You are never too old or too young to begin taking care of your heart. Be sure to pair healthy eating habits with regular exercise to keep your health at its best always.