10 Commandments to keep Heart Diseases away!!

Stress, unhealthy eating habbits, work and personal life relted-stress and lack of excersises are an increasing cause of cardiovascular diseases. In todays busy lives we have no time for ourselves.

Lack of exercise and proper diet are a main cause for heart diseases, rising cholestrol levels and blood pressure. Do yourself a favour and maintain a healthy diet. The following foods can help you live a long and healthy life.

Oats: Oats make a perfect breakfast. They are filling and full of beta-glucan, which is a soluble fibre that helps bring down your cholestrol levels. It especially brings down the level of LDL (bad cholestrol) in the body. Oatmeal cookies and bread are your best bets.

Green Leafy Vegetables: Vegetables like spinach, fenugreek, pak choy, radish leaves and lettuce are known to decrease the risk of heart diseases and cancer. These green vegetables are extremely low in fat and calories and high in dietary fibre. These vegies also contain magnesium, potassium, folic acid and calcium. All these minerals are beneficial for proper functioning of the heart. Eating green leaf vegetables can decrease the risk of heart diseases by 11 per cent.

Whole Grains: Wheat, pulses, beans, barley and millet contain natural fibre and vitamins. They are also rich in vitamin E, iron, magnesium and many anti-oxidants. If eaten regularly, whole grains help in reducing blood pressure too.

Soy Protein: Soy or soyabean curd is also availible in the form of soya chunks and soya mince. Soy is an excellent substitute for red meats which are fatty and increase the bad cholestrol in your body. The saturated fats in red meat are also very harmful for the heart.

Olive Oil: Olive oil is the best substitute for your regular cooking oil. This oil in the only oil whose consumption is good for the heart. Oilve oil contains abundant anti-oxidants and monounsaturated fats, which help in lowering your bad cholestrol (LDL). Extra virgin olive oil contains polyphenols and has loads of health benefits. You can also use olive oil as the dressing for your salad rather than the other unhealthy salad dressings.

Tomatoes: Tomatoes act as a blood purifier thus, regular consumptions decreases the chances of heart diseases to a great extent. Tomatoes contain vitamin K which prevents the occurence of hemorrhages. Tomatoes can be consumed in forms such as, raw form in a salad or cooked with yuor food and the age old ketchup.

Almonds: Almonds when taken in moderation decrease the the levels of cholestrol in the body. They contain vitamin B17, E and minerals like magnesium, zinc, iron, and are also another good source of monounsaturated fats.

Red wine: Red wine contains a powerful anti-oxidant called resveratol which is very good for the heart when consumed in moderation. Substitute red wine for other hard alcohol drinks as they are high in sugar.

We would like to hear your comments below: