Tackling heart disease the nutritional way

Taking care of your heart is not just about taking prescribed medicines and striking out foods from your daily routine; it’s about adding heart healthy foods to your diet regime. Statistics point out that a woman dies of heart disease every minute, while a third of them suffer from heart ailments.

You can protect your heart by changing your eating habits and watching what you eat and drink. Let’s look at what all you can include in your major meals, snacks and drinks throughout the day so that you don’t miss out on vital food nutrients.
Stick to whole grains like brown rice, sorghum and millet. They are rich in complex carbohydrates and B-complex vitamins.
Vegetables should feature heavily in your diet to provide the necessary minerals and vitamins.
Eat two servings of fruits a day, as they are a rich source of fibre and are low in sodium, fat and calories.
Have almonds and walnuts as snacks; they contain magnesium and copper that strengthen the heart.
Eat two cloves of raw garlic daily, as garlic acts as a vasodilator, great for keeping your blood pressure in check.
Have a bowl of boiled red or green chickpeas with salad and olive oil. It is a rich source of folic acid and soluble fibre.
Eat a tablespoon of mixed seeds – pumpkin seeds, sesame seeds, sunflower seeds and flaxseeds. These seeds provide essential amino acids, essential fats, vitamin E and fibre that not only help strengthen the arteries, but also prevent plaque formation.
A glass of green juice like wheat grass or mint-coriander juice helps restore and revitalise your liver, thanks to its detoxifying properties.
Add green tea to your daily diet. Green tea is a rich source of antioxidants, and it helps fight free radicals, lower triglycerides and LDL levels

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