Heart Healthy Foods: The heart is one of the most important organs of our body. There are some organs of the body without which life cannot move forward even for a second. Heart is one of them. The main function of the heart is to supply blood to various parts of the body. This blood is full of oxygen and nutrients which reaches every part of the body. With this oxygen and nutrients, all the organs of the body get energy and they work. It is very important to maintain the health of the heart. If the heart is not healthy, then many types of diseases will occur. Nowadays many cases of heart attack are being reported among the youth. Therefore, here we are telling some diets, by consuming which the heart can be strengthened and kept away from diseases.

These 7 things are essential for the heart.

1. Controlling the quantity of food- Eating food is important for us. But it is more important that the food is nutritious. According to Mayo Clinic, just as what we eat is important, how much we eat is also important. So eat nutritiously but eat in control. Do not eat junk food. Eat things that have more nutrients but less quantity.

2. Consumption of fruits and vegetables- Consumption of fresh fruits is important for the heart or the whole body. Citrus fruits should be consumed to strengthen the heart. Citrus fruits have anti-inflammatory properties which relax the heart muscles. For this, consume more oranges, lemons, and berries such as strawberries, blueberries, avocados, etc. Apart from these sweet and sour fruits, green leafy vegetables must be consumed. Consume cauliflower, spinach, broccoli fenugreek, green peas, etc.

3. Whole grains- Eat whole grains for a healthy heart. Whole grains mean cooking wheat and rice in pure form and eating them. The more you consume coarse grains like jowar, bajra, ragi, barley, etc., the more beneficial it will be for the heart. Whole grains like oats, brown rice, and quinoa are rich in fiber, which is beneficial for heart health.

4. Healthy Fat: Healthy fat contains monounsaturated fat which is very useful for the heart. Omega 3 fatty acid is best for this. For this, consume fatty fish such as salmon, mackerel, sardines, etc. Similarly, consume many types of seeds such as pumpkin seeds, chia seeds, flax seeds, etc. Apart from this, almonds and walnuts are also very beneficial.

5. Pulses and beans – For a healthy heart, consume pulse vegetables such as kidney beans, chickpeas, soya, beans, etc. Masoor dal is very beneficial not only for the heart but for the whole body.

6. Avoid trans fat or unhealthy fat - Trans fat or unhealthy fat is very harmful to the heart. It increases bad cholesterol in the blood, due to which it sticks to the arteries and causes heart attack or cardiac arrest. For this, do not consume high-fat foods, fried and processed food,, etc.

7. Excess salt and sugar- To make the heart healthy, do not consume too much salt and sugar. Also, adopt a healthy lifestyle. Do regular exercise, walking, jogging, yoga etc. Avoid smoking and do not consume alcohol. Also do meditation and pranayama to avoid stress.