1. Fresh Herbs: use fresh herbs like Efirin, curry leaves or ginger. These contains antioxidants that helps to protect your heart against radicals that can damage your heart or even the vessels that supply it with blood.
2. Red Wine: If you are an alcoholic, Red wine should be chosen rather all the other sources of alcohol. This is due to the fact that it contains antioxidants; polyphenols that helps protect the lining of the blood vessels in the heart and those that circulate round the body. Polyphenols reduces bad cholesterol and blood clotting which can lead to Atherosclerosis.
3. Fish: aim for fishes that are high in essential fatty acids (omega-3) like salmon, mackerel, sardines and tuna. For those that have been packed, get those ones that are packed in brine or water rather than the ones in vegetable oil in order to reduce your fat consumption.
4. Extra Virgin Oil: such as olive oil contains monounsaturated fats that are good for the body. Groundnut oil can also be used especially the locally prepared fresh ones that has not been exposed to too much sunlight or stored for prolonged period in plastic bottles/bags.
5. Walnuts: this is a fruit that very common, yet undervalued. The fruit also contains phenols; these acts as antioxidants. The interesting part is that the thin white skin on the walnut contains 90% of the phenols in the walnut. Walnuts also contains the essential fatty acid; omega-3. It helps to reduce the LDL cholesterol and total cholesterol in the blood. It also increase the level of gamma-tocopherol (Vitamin E; which helps to trap and neutralize existing free radicals just like a cleanser).
6. Sweet Potatoes: is a better substitute to other sources of cars like rice, yam and irish potato. It's better boiled than fried since we want to reduce our consumption of fats. Sweet Potatoes have a low glycaemic index and also high in fibre which makes it a preferable choice for people with diabetes mellitus. It also contains vitamin A. Sweet Potatoes have anti inflammatory properties which can help to reduce the risk of developing Atherosclerosis. The red species are better.
7. Orange: A World Health Organization's recent draft report, "Diet, Nutrition and the Prevention of Chronic Disease," concludes that a diet that features citrus fruits offers protection against cardiovascular disease due to citrus fruits—folate, which is necessary for lowering levels of the cardiovascular risk factor, homocysteine; their, potassium, which helps lower blood pressure, protecting against stroke and cardiac arrhythmias; and the vitamin C, carotenoids and flavonoids found in citrus fruits, all of which have been identified as having protective cardiovascular effects.
Oranges' health benefits continue with their fiber; a single orange provides 12.5% of the daily value for fiber, which has been shown to reduce high cholesterol levels thus helping to prevent atherosclerosis.
8. Oatmeal: this helps to lower bad cholesterol (LDL) and promotes satiety i.e. It gets you filled up. It's better than other breakfast cereals.
9. Chilli pepper: this is a spice that is very common and almost a daily spice in our meals. Most Nigerians love slight spiciness in their meals but they never realise this benefit of this spice in their meals. Chilli pepper contains capsaicin which causes the spiciness but also fight inflammation i.e. the hotter the chilli, the more capsaicin it contains.
It also contains cayenne, which have been shown to reduce blood cholesterol, triglyceride levels and platelet aggregation. It also helps to lose weight since all the heat you feel after eating hot chilli pepper takes energy to produce. It's also a good source of fibre, vitamin A and iron.
More common foods that can help keep your heart healthy are coming your way in the next publication. Your heart is your life, keep it healthy and then you can enjoy a healthy life. Remember, the right input gives you the right output!
Reference:
whfoods.org
who.int
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