Every year on September 29th is World Heart Day, aimed at raising public awareness about risks and diseases related to the heart. Given that cases of heart attacks and strokes are increasingly observed even in young people, it is crucial to take care of one's heart health. To maintain long-term heart health and strength, close attention must be paid to the daily diet.
Previously, heart problems were more common in older adults, but now they are becoming prevalent among youth. By correcting one's diet, the probability of developing heart disease can be significantly reduced. Below are foods recommended to include in the daily diet as they help maintain heart health.
Spinach, kale, and other types of leafy greens are rich in nutrients and fiber. According to the National Heart, Lung, and Blood Institute, green leafy vegetables are an essential part of a heart-healthy diet. Therefore, including spinach, chard, or other green vegetables in the daily menu can be a simple way to increase vegetable intake.
Oats, brown rice, and whole-grain bread contain more fiber compared to refined grains, so they should definitely be included in the diet. Many health reports advise incorporating whole-grain products, such as oatmeal and brown rice, into the diet because they are beneficial for the heart.
Fatty fish, such as salmon, sardines, and trout, contains omega-3 fatty acids. The American Heart Association (AHA) recommends considering fatty fish as the best product for a healthy heart. Sardines and mackerel are ideal options for Indian cuisine.
Walnuts, almonds, and other nuts provide unsaturated fats and can be part of a healthy heart diet. The National Heart, Lung, and Blood Institute (NHLBI) includes nuts and seeds in recommended sources of protein and healthy fats. Furthermore, unsalted nuts are recommended for sodium control.
To maintain heart health in the diet, legumes and dal should also be included. Rajma, lentils, mung, and masala provide plant-based protein and fiber. The American Heart Association (AHA) also advises consuming legumes in a healthy diet, and the National Institutes of Health (NIH) considers lentils, peas, and beans to be beneficial protein for the heart.
