Page 12 - Seniorstoday June 2022 Issue

Walnuts Sardines
Walnuts are powerhouses of nutrients-
loads of fiber, anti-oxidants, mono
saturated fatty acids, omega 3 acids and
plant sterols. They also have traces of
magnesium, copper and manganese, all
required for maintain heart health. Just a
handful a day can reduce your cholesterol
levels. Try replacing a fried snack with
walnuts daily.
Almonds
A lot of people include soaked almonds
in their morning routine, and with good
reason. Being rich in fiber, sterols and heart
friendly fats, they help lower bad LDL
cholesterol. They are also associated with
an increase in HDL levels.
FISH OIL AND FISH – Oily fish have
always been associated with heart health,
they help control the triglyceride levels,
hypertension and blood sugar.
Salmon
Salmon is a very good source of omega 3
fatty acids- which could lessen the risk of
cardiac arrhythmias and complications of
hypotension. They also help in rectifying
your cholesterol and triglycerides.
Tuna
Also rich in omega 3, tuna is often a
cheaper substitute to salmon. Albacore is
richer in omega 3 than the other varieties of
tuna.
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A serving of sardines can provide up to 2
gms of omega 3 fatty acids, helping protect
the heart from chronic ailments.
Mackerel
Not only high in monounsaturated and
polyunsaturated fatty acids, but also low in
saturated fats, makes it an excellent choice
for a healthy diet. Eating this fish decreases
your chance of developing cardiac issues
such as stroke, atherosclerosis, heart
attack, and arrhythmia.
BEANS
Black beans, besides being a high source of
protein, are also rich in folate, magnesium
and fiber. The high fibre protects the heart
and prevents diseases like chronic heart
disease and diabetes. Besides, the high
protein helps weight loss, again helping
the heart. They are known to reduce
triglycerides, inflammation in the blood
vessels and hypertension.
They also contain resistant starch, which
resists digestion and helps in the buildup of
probiotics in the gut.
GRAINS
Multiple studies show that including whole
grains in your diet is very beneficial for
the heart. They are known to reduce heart
diseases by more than 20%.
Barley