World Heart Day 2023: Superfoods to keep your heart healthy

Many superfoods are brimming with the richness of nutrients that keep the heart healthy. This World Heart Day 2023, experts reveal a list of these superfoods

A heart-healthy diet is the cornerstone of cardiovascular well-being and while there isn't a singular "superfood" for heart health, a well-rounded diet rich in nutrient-dense options can significantly enhance heart health. Many superfoods are brimming with the richness of nutrients that keep the heart healthy and the best part about these foods is that they can be easily incorporated into one’s diet.

World Heart Day 2023: Superfoods to keep your heart healthy (Photo by Twitter/FatherlyHQ)

In an interview with HT Lifestyle, Nutritionist Nupuur Patil shared, “Berries like blueberries, strawberries and raspberries are excellent sources of antioxidants called anthocyanins, which protect against oxidative stress and inflammation that can be contributing factors to the development of heart disease. Another great heart-healthy food is fatty fish like salmon which reduces blood pressure, triglycerides, and cholesterol, known risk factors for heart disease. While fish is loaded with the goodness of many nutrients, the magic ingredient for heart health here is omega-3 fatty acids.”

For vegan folks, she recommended, “Tree nuts such as walnuts are a great source of omega-3 fatty acids. In addition, leafy green veggies such as spinach and kale are particularly rich in vitamin K, thus protecting the arteries and ensuring normal blood clotting. Moreover, a diet rich in whole grains such as oats, barley, and quinoa, helps manage cholesterol and systolic blood pressure, thereby proving to be heart healthy.”

According to Prakriti Poddar, Global Head, Mental Health and wellbeing at RoundGlass Living app, daily practices such as meditation and mindfulness and maintaining a nutritious diet can significantly contribute to a healthy heart and a happy life. She said, “They can help us reduce inherent risks for heart disease while amplifying our overall physical and mental wellbeing. World Heart Day is a perfect time to remember that our heart's wellbeing is deeply connected to our daily choices and developing healthy habits. You can start following a heart-healthy lifestyle by embracing a diet rich in anti-inflammatory foods such as leafy greens, colourful berries, and omega-3-rich foods.”

She suggested, “A balanced diet should include plenty of plant-based foods, fruits, vegetables, grains, and legumes. Now, you must keep in mind that how you eat is just as important as what you eat. So, in addition to consuming healthy food, be mindful of consuming locally grown produce, adopting sustainable cooking practices and eating mindfully. Pursuing these habits, including a consistent meal schedule, and avoiding eating at night, can be deeply nourishing for your body and mind. Let’s not stop at food. The heart thrives on movement. Regular physical activity, be it a brisk walk, jog, or an invigorating Yoga session, is vital for improving our overall heart health. Living with a purpose and having authentic social connections have also been linked with longer life spans and healthier hearts.”