Superfoods for heart health: Here's why a diet low in saturated fats, rich in omega-3s is good for you
Heart healthy diet: If you wish to stay away from heart diseases, include foods that are low in saturated fats and rich in omega-3 fatty acids into your diet. Here are 7 foods that can help improve your cardiovascular health and reduce the risk of heart disease.
Feeling a constant fatigue, experiencing shortness of breath even after mild exertion, or dealing with persistent chest pain? These could be symptoms of poor heart health. Other signs may include swelling in the legs, ankles, or feet, irregular heartbeats, or feeling lightheaded and dizzy frequently. These symptoms can significantly impact your daily life, making it essential to prioritise heart health. A healthy heart often manifests through stable energy levels, the ability to perform physical activities without undue strain, and a regular, strong heartbeat. According to the American Heart Association, optimal blood pressure, cholesterol levels, and absence of chest pain are key indicators of good heart health. Additionally, maintaining a healthy weight and managing stress effectively are vital factors of cardiovascular well-being (Image: Canva)
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The American Heart Association identifies several factors that negatively impact heart health, including poor diet, lack of physical activity, smoking, excessive alcohol consumption, and chronic stress. High levels of saturated fats can lead to increased cholesterol levels, contributing to the buildup of plaques in the arteries and increasing the risk of heart disease. However, omega-3 fatty acids are known for their heart-protective properties, helping to reduce inflammation, lower blood pressure, and decrease the likelihood of heart disease. One of the most effective ways to maintain heart health is by consuming a diet low in saturated fats and rich in omega-3 fatty acids. Here are 7 foods that may help (Image: Canva)
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Salmon: Salmon is an excellent source of omega-3 fatty acids, particularly EPA and DHA, which are vital for reducing inflammation and promoting heart health. Regular consumption of salmon can help lower triglyceride levels and reduce the risk of heart disease (Image: Canva)
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Walnuts: Walnuts are packed with omega-3 fatty acids, fibre, and antioxidants. They help lower bad cholesterol (LDL) and improve blood vessel function, thus contributing to a healthier heart
Flaxseeds: Flaxseeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that has been shown to reduce blood pressure and improve your heart health. Ground flaxseeds can be easily added to salads, smoothies, yogurt, or oatmeal (Image: Canva)
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Chia seeds: These are another excellent source of ALA. They are also high in fibre, which helps to lower cholesterol levels and maintain healthy blood pressure. Sprinkle chia seeds on salads, cereals, yogurt or blend them into your favourite drinks (Image: Canva)
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Olive oil: It is rich in monounsaturated fats, which can help reduce bad cholesterol levels and decrease the risk of heart disease. Use extra virgin olive oil in cooking, salad dressings, or as a dip for bread (Image: Canva)
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Mackerel: It is a fatty fish loaded with omega-3s, which help reduce inflammation and lower the risk of heart disease. It's also a great source of protein and essential vitamins. Add mackerel into your diet by grilling, baking, or adding it to salads (Image: Canva)
Avocados: Avocados are rich in monounsaturated fats, which are beneficial for heart health. They also contain potassium, which helps regulate blood pressure. Enjoy avocados in salads or sandwiches (Image: Canva)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
