World Heart Day 2023: Add nuts and seeds to your daily diet for that healthy, heartfelt gratitude

Foods for heart: Adding nuts and seeds to your daily diet can help in lowering cholesterol levels and improving heart health (Image: Canva)

Nuts and seeds, the power-packed treats, are rich in essential nutrients like fibre, plant protein, and heart-healthy fats, all of which promote cardiovascular wellness. Each variety of nuts and seeds, says Chandni Haldurai, Head of Nutrition at Cult.fit, provides a unique blend of vitamins, minerals, and phytochemicals, all in trace amounts yet offering protective effects against heart disease.

"Including nuts and seeds in your balanced diet helps in reducing both total and low-density lipoprotein (LDL) cholesterol levels. Additionally, it gives a slight boost in high-density lipoprotein (HDL) cholesterol, particularly for those at a heightened risk of cardiovascular disease," adds Haldurai.

Adding a variety of nuts and seeds into your everyday diet can provide certain heart-boosting benefits while adding delicious flavours and textures to your meals:

You need these fats: The reason the fats in nuts and seeds are good is because they are  rich in unsaturated fats, such as monounsaturated and polyunsaturated fats. These can help lower bad LDL cholesterol levels and reduce the risk of heart disease.

Healthy heart diet: Rich in minerals like potassium and magnesium, nuts and seeds play a crucial role in regulating blood pressure, adding to the overall cardiovascular health (Image: Canva)

Stay sharp, get Omega-3s: Don’t forget to sprinkle some seeds into your breakfast. Certain seeds like flaxseeds and chia seeds are excellent sources of omega-3 fatty acids, known for their anti-inflammatory properties and heart-protective effects.

Rich fibre, healthy heart: Eating nuts and seeds regularly can aid in lowering cholesterol levels and improving heart health. These promote better digestion and prevent overeating as they are high in dietary fibre.

Plant sterols power up: These natural compounds, abundant in nuts and seeds, act as cholesterol-blocking agents in your digestive system, significantly reducing LDL cholesterol levels and improving heart health

Slaying free radicals: Nuts and seeds are packed with antioxidants, including vitamin E, renowned for their ability to combat oxidative stress—a key player in heart disease risk reduction.

Balancing blood pressure: Rich in minerals like potassium and magnesium, nuts and seeds play a crucial role in regulating blood pressure, adding to the overall cardiovascular health.

Satisfying weight control: Despite their calorie density, nuts and seeds can support weight management by offering a sense of fullness that may curb overeating and contribute to maintaining a balanced weight.