Source :NEWS18 NEWS
Last Updated:May 23, 2025, 17:37 IST
Including the right food in your diet can actively support cardiovascular health by improving cholesterol levels, reducing inflammation, and keeping the arteries clear.
Garlic lowers bad cholesterol and can be easily included in various dishes.
A healthy heart is the cornerstone of overall well-being, and the foods we choose to eat can play a powerful role in protecting our cardiovascular system. The right food can actively support cardiovascular health by improving cholesterol levels, reducing inflammation, and keeping arteries clear.
Dr Rohini Patil, MBBS and Nutritionist, shares five heart-friendly food options that include science-backed benefits and deserve a regular place on your plate.
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Almonds: Almonds are rich in 15 nutrients like protein, zinc, magnesium, calcium, iron, etc., and including them in one’s diet is considered beneficial for overall heart health. Dr Patil says, “Daily consumption of almonds is associated with a reduced coronary heart disease (CHD) risk score. Additionally, snacking on almonds decreases waist circumference and belly fat, two known risk factors for heart disease, in addition to markedly raising HDL cholesterol, more commonly called good cholesterol.” The great part is that they are incredibly versatile and portable. Enjoy a small handful of raw or lightly roasted almonds as a daily snack, or sprinkle them over salads and oatmeal.
Garlic: Regular consumption of garlic is considered good for heart health and is associated with reducing LDL cholesterol, or bad cholesterol. The great part is that it is so easily found in our kitchens and can be included in our diets in a variety of ways, in the form of chutneys or by including it in dals or curries.
Berries: Berries are a source of a number of substances and nutrients, such as anthocyanins, flavonols, vitamins, and fibre, that lower the risk of cardiovascular disease, and their inclusion in the diet is associated with a significant decrease in CVD risk factors. Dr Patil suggests, “Mix berries into your morning yoghurt, blend them into smoothies, or enjoy them as a sweet snack on their own.”
Green Tea: Drinking green tea or taking green tea extract can lower LDL (bad) cholesterol, triglycerides, and blood pressure, while also supporting better blood sugar control. Adding green tea to your routine is a simple way to help keep your heart healthy.
Dark Chocolate: Flavonoids and other antioxidants found in dark chocolate may improve heart health. Dr Patil notes, “Studies have found dark chocolate to help decrease LDL cholesterol and increase HDL, or good cholesterol.” One can consider including chocolate in moderation in their diet; however, one should be careful to eat high-quality chocolate that is not high in sugar.
- Location :
Delhi, India, India
- First Published:
May 23, 2025, 17:37 IST
SOURCE : NEWS 18
