Growing up, like all kids, I was a picky eater. Hating all the veggies and “healthy” bits of my meal, I only ate the junk part of it. Although my mother used to warn me about all the health-related problems one faces if one misses out on important nutrients I never listened. There was a long list of items I just wouldn’t eat at any cost. I didn’t even drink a spoonful of milk without crying and throwing up, just imagine!
There came a time when I fell really sick and the doctor informed me that my body lacked various nutrients because of my picky eating habits.
As I grew up, I became more aware of the importance of a balanced diet. This created a need for food options that wouldn’t just taste good but also give my body the required nutrients. And this turned out to be my sign to explore foods and snacks that are filled with nutrition without compromising on taste.
Over the years, I discovered several food items and recipes that are not just healthy but also taste amazing, and this isn’t even the best part- these are super easy to make. So, let’s get into the world of heart-healthy choices, exploring seven nutrient-packed foods and snacks that look after our hearts!
7 nutrient-packed foods for a strong and healthy heart
1. Dark chocolate
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- Starting off strong with my guilty pleasure—dark chocolates.
- This is the best way to improve blood flow, lower blood pressure, and even reduce the risk of heart disease, as dark chocolates are rich in antioxidants.
- However, you must aim for the ones with a cocoa content of 70% or higher to enjoy maximum heart-healthy benefits.
- My mom used to grate cubes of dark chocolates into my bread from the start.
- I’ve always been a dark chocolate girlie—from an indulgent dessert to a small snack, there’s nothing that dark chocolate can’t fix!
- So don’t think twice before enjoying a small bite of your favourite dark chocolate, as it will give you a nutritional boost.
Sounds like a dream, isn’t it?
2. Leafy greens
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- Leafy green vegetables, including spinach and kale are packed with nutrition and offer numerous benefits for your heart.
- These vegetables are rich in vitamins, minerals, and antioxidants.
- Leafy green vegetables are also low in calories and high in fibre, which make them an excellent choice for weight management.
- You can have your leafy greens raw in salads or cooked in soups.
- I like to stir-fry them or have them as side dishes as an addition to any meal.
- Having these leafy greens in your diet will fill your body with essential nutrients that support overall well-being.
3. Oats
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- Probably the best way to start your mornings is with a bowl of oats.
- This hero food is known for its heart-healthy properties along with its other benefits.
- Oats are rich in soluble fibre, which helps lower LDL cholesterol levels, reducing the risk of heart disease.
- There are several quick and easy ways to enjoy this healthy breakfast.
- Enjoy a warm bowl of oatmeal topped with fresh fruits or crunchy granola bars for on-the-go snacking.
- My personal favourite is the MyFitness rolled oats, which are rich in gut-friendly fibre, energy-boosting carbs, and antioxidants.
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4. Nuts
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- The most famous Indian snack—nuts, are loaded with nutrients.
- Nuts come in all shapes and sizes including almonds, walnuts, pistachios and cashews, and we have a habit of including these in our dishes all the time.
- I was forced to eat five to seven almonds every day since I was a child, but it was only recently that I discovered the heart-healthy benefits of nuts.
- Having nuts in your daily diet helps lower LDL cholesterol levels and reduce the risk of heart disease.
- Whether enjoyed on their own as a snack or added to salads, oatmeal, or yoghurt, nuts are an easy way to support heart health.
5. Berries
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- I’m a firm believer that nobody can dislike berries and for obvious reasons, they’re sweet, they’re juicy and they’re yummy.
- Different types of berries include blueberries, strawberries, raspberries and blackberries.
- Berries are rich in antioxidants, vitamins, and fibre.
- Including them in your diet helps reduce blood pressure and improve cholesterol levels, lowering the risk of heart disease.
- You can eat berries as a snack or add to yoghurt, smoothies, or oatmeal.
6. Legumes
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- Legumes including beans, lentils, and chickpeas amongst others are not only affordable but also incredibly heart-healthy.
- Packed with protein, fibre, and various vitamins and minerals, they offer a lot of benefits for heart health.
- You can have legumes in soups and salads for a nutritious addition to any meal. Or you can explore more recipes of your choice or just look them up on the internet.
- By making legumes a regular part of your diet, you’re not only supporting heart health but are also enjoying tasty and nutritious meals.
7. Tofu
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- Tofu stands out as an excellent plant-based substitute for those steering clear of meat.
- Rich in protein and low in saturated fat, this soy-based food makes a heart-healthy choice.
- With its cholesterol-free composition, tofu proudly earns its title as a heart-healthy option.
- Whether grilled, sautéed, or tossed into salads, tofu is my ultimate comfort food.
- Including tofu in your meals not only supports your health but also reduces the risk of heart disease.
Now you don’t have to sacrifice taste in order to eat something healthy. By including these nutrient-packed foods like oats, tofu, berries, leafy greens, nuts, legumes, and even indulging in the occasional square of dark chocolate, you can support the health of your heart. Whether you eat them as a meal or enjoy them as a snack, these foods will contribute to a strong and healthy heart.
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