Eat Your Way to a Healthy Heart

Get Heart Healthy

Nuts, fish and everyday vegetables like garlic and carrots are good for your heart

Carrots help control blood sugar and is a top cholesterol-fighting food.

Sour Grapes

A glass a day will keep heart attack at bay…so went the standard theory. But new research shows it just doesn't hold good for Indian men. A study by a team of doctors from eight institutions across India published in the journalAtherosclerosisin 2010 shows that men who consume alcohol are at a greater risk. Lead author Dr Ambuj Roy cardiologist at AIIMS, Delhi, posits that unlike Europeans and North Americans, even moderate drinking seems to harm Indians. It's not just how Indians metabolise alcohol, but also the fact that Indians binge drink, consuming large amounts at one go and before meals.

20% extra risk for light drinkers

(less than14 gms a day)

60% extra risk for moderate drinkers (over 14-28 gms a day)

100% extra risk for heavy drinkers (over 28 gms a day)

Garlic dilates the blood vessel walls and helps to bring down blood pressure.

Walnuts and Almonds are rich in monosaturated fats that don't clog the arteries.

Use fresh herbs like rosemary, sage, oregano and thyme instead of salt to gladden your heart.

Fish 2-3 times a week for omega-3 oils. Try salmon, hilsa, sardine, tuna, rohu or mackerel.

oats lowers the bad ldl cholesterol. It is also good for people with diabetes.

Try barley instead of rice for dinner.

Can lower cholesterol and blood glucose.

Flaxseeds have phytochemicals, fibre and omega-3 oils. Excellent for the heart, especially when ground. Add to yogurt or even sandwiches.

Hot chili peppers reduce cholesterol, triglycerides and blood clot formation. Cultures where these are used liberally in food show low heart attack rates.

Try sweet potatoes instead of white potatoes. Great for those with blood sugar. Eat with cinnamon and lime juice.

Pick and mix a Healthy Breakfast

A bowl of oatmeal topped with fruits, walnuts and skimmed milk

Two egg whites served on two wholegrain bread slices with orange wedges

Low-fat yogurt served with tomato or pineapple slices and 2 tbsp. ground flaxseeds

5 servings of fruits or vegetables a day can fight heart disease, says the World Health Organisation.

 Some easy and healthy ways to include them in your meals:

A glass of fresh, unsweetened orange juice.

One tbsp. of raisins or three dried apricots mid-morning.

A sandwich thick with tomatoes, carrots and salad leaves for lunch.

Three heaped tbsp. of beans or pulses with dinner.

A fresh fruit for dessert.

- by Ritika Samaddar, head of nutritional therapy, Max Healthcare, Saket, Delhi

-India Today : Sep 30,2011