Foods To Keep Your Heart Healthy

When it comes to general health, eating habits play a significant role. Sometimes our fast-paced lifestyle stops us from making healthier dietary choices since we don't have enough time or access to healthy items. For the sake of convenience, we wind up eating a lot of prepared, processed, and calorically dense food. However, over time, this type of food can dramatically raise the chance of developing severe cardiac illnesses by promoting obesity, high blood pressure, and high cholesterol.

Being careful of what you eat, drink, and consume for your primary meals is crucial for maintaining heart health. While it may be simpler or more appealing to reach for a soft drink, fruit juice, cup of tea, or a cup of coffee than a whole fruit, dry fruit, whole-grain food, or a serving of green vegetables, it is your diet that may have an effect on your heart health.

A poor or unbalanced diet can affect the risk of heart diseases since it plays a significant role in heart health. In actuality, specific foods can affect triglyceride, cholesterol, and inflammatory levels as well as blood pressure, all of which are risk factors for heart disease.


Diet rich in vitamin C, calcium, magnesium, lycopene, niacin, potassium, selenium, vitamin E, vitamin B6, folic acid and fiber.

Increase fiber:

  • Salad : Add cucumber, tomato, onion, whole olives, yellow and red capsicum, avocado, alpha-alpha sprouts, methi sprouts and use lemon for dressing.
  • Sauté vegetables: Use broccoli, French beans, colored capsicum, button mushrooms, asparagus, ghia, carrot etc.
  • Vegetable soup* with more vegetables add broccoli, spinach, carrot, mushroom and tomato.
  • Chutney*: Add curry leaves, mint, dhaniya leaves, sesame seeds (til), raw mango, amla.

Cholesterol reducing foods to be included in your diet:

  • Finely Chopped garlic l' clove (leave it for 5 min and than have it with water).
  • Overnight soaked methi seeds 1 tsp (soak it in a cup of water)/ methi sprouts.
  • Soaked almonds (6-7 in no.) and walnut (2 in no.).
  • Take 1 tablespoon (15ml) of apple cider vinegar dilute in 1/3 cup of water thrice a day (before breakfast, lunch, dinner).
  • Include niacin rich foods like avocado, mushrooms, green peas, brown rice, whole wheat, peanuts and fortified cereals.

For evening snacks:

  • Include prepare mixture of seeds. Add black currant, blue berries, pumpkin seeds, chia seeds, flax seeds, walnut, and almond, hazel nuts, pista, murmura, peanuts, roasted rice flakes and Brazil nuts.
  • Arjun ki chaal - one tsp + one mug milk. Boil them together and reduced to half and add little mishri and have it on empty stomach.


  • Avoid saturated fats like cheese, mayonnaise, butter, vanaspati, hydrogenated oils.
  • Fried foods like samosa, pakora, puri, paratha.
  • Bakery products packed and processed food, fast food and junk food.
  • Refined foods like maida, cornflour, noodles,pasta.
  • Do not take dessert, puddings, and sweets, avoid excess salt intake.
  • Note:

    • Maintain your ideal body weight. Include brisk walking for 30 minutes morning and evening.
    • Please include ghia, tori, tinda, pumpkin, guar ki phali, karela, cauliflower, kundru, parwal and green leafy vegetables etc in your diet.
    • Include grape seeds extract, dandelion leaves (in salad form), and ginseng.
    Dr. Karuna Chaturvedi
    Dietetics Department
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