Apples
Apples are a good source of vitamins and minerals like iron, phosphorus, potassium, calcium as well as vitamins A, B and C. "These help in strengthening blood vessels," says Nutritionist Sneha Trivedi, . They also have a low glycemic index, making it safe for diabetics to consume.
Garlic contains aicin, a powerful antioxidant. Other than that, "It helps lower the bad cholesterol," says Trivedi. This means it prevents your arteries from getting clogged. So use this condiment in your curries, stir-fries and more.
Fish
"Oily fish contains omega-3 fatty acids that help to maintain the integrity of blood vessels by keeping them healthy and elastic," says Nutritionist Sushila Sharangdhar. These acids also improve our immune system and help in increasing the good cholesterol or HDL levels. "It also reduces the chances of blood clots," Trivedi adds.
Olive oil
Due to the mono-saturated fats present, olive oil helps in lowering the amount of bad cholesterol. "It is also rich in antioxidants that increase the elasticity of arterial walls," says Trivedi. This in turn prevents heart-related problems.
Wheat
"Wheat is a very good source of fibre, vitamins and minerals," says Trivedi. It helps in reducing the amount of bad cholesterol. Fibre binds with the cholesterol and helps in eliminating it from our body. Other sources of fibre are: oats, barely, bajra, ragi, jowar and other whole grains.
Dairy
Milk and milk products are a good source of fatty acids. They are also a good source of antioxidants and polyphenols. "Polyphenols protect blood vessels and lower blood pressure, thus preventing cardiovascular diseases," says Sushila.
Greens
Green leafy vegetables like spinach and fenugreek are a good source of vitamin B-complex and niacin. "These protect the blood vessels from clots and prevent hardening of arteries," Sushila says. Other sources of B-complex vitamins are berries, citrus fruits and bell peppers.
A healthy diet and moderate exercise will go a long way in maintaining a healthier heart and a happier you!
