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Cardiovascular diseases can develop over time without any symptoms and strike you down in a single blow if you don't pay attention. Many things can lead to developing these diseases, like unhealthy diet, no exercising, drinking and smoking. Huge changes in diet can also lead to bigger health problems, even if you are doing it to maintain good health. Many times, the body fails to adapt to these newly imposed fitness regimes and diets, and this leads to developing cardiovascular issues and heart failure. This is why a consistent, healthy diet is important.
According to the National Heart, Lung and Blood Institute, a proper diet should contain heart-healthy foods that keep cardiovascular diseases at bay. These foods include leafy vegetables, whole grains, fruits, protein-rich foods, and foods high in monounsaturated and polyunsaturated fats. These foods promote heart health in many ways. They have been proven to reduce bad cholesterol and high blood pressure and remove pathogens from the body.
There are several healthy and delicious ways to savour heart-healthy foods without compromising on flavour. Try these recipes and include them in your daily diet while fueling your heart health.
7 Heart-Healthy Recipes To Boost Your Cardiovascular Health
1) Green Leafy Salad
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Leafy vegetables like spinach, collard greens, kale, and cabbage are fuel for your heart health. They are high in vitamin K and nitrate, which help reduce blood pressure and improve the functioning of arteries. Combine all the greens in one salad and savour it during lunch and breakfast for a health boost.
2) Tofu Stir Fry
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Tofu is high in isoflavones, a type of polyphenols that have antioxidant, anti-inflammatory, anti-microbial, and anti-cancer properties. As they have this property, you can include almost any soy food item. But tofu stands out for its indulgent taste and versatility. One recipe you can make with it is a delicious stir fry, which can also be combined with other veggies.
Also Read: 6 Salt Substitutes For Better Heart Health
3) Whole Wheat Ramen
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Whole wheat is a nutrition-rich grain that packs in fibre, vitamins and minerals along with other nutrients. It is known for lowering the risk of diabetes, heart disease and other cardiovascular diseases. You can eat whole wheat in many ways, but making a soupy ramen with it by including poultry, veggies and various spices can be a delicious treat too.
4) Baked Salmon
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Salmon is known as a great source of omega-3 fatty acids that support heart health by regulating systole (contraction) and diastole (relaxation) movements of heart muscles. Baking the salmon is one of the ways you can cook it while sustaining the natural nutrients and avoiding breaking them down.
5) Spinach Omelette
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Eggs provide a good animal-based protein source while not being too heavy on the stomach. They are filled with nutrients and low in calories, which makes the concentration of nutrients much higher and aids their absorption. Combine spinach and eggs together to create a wholesome omelette and pair it with your breakfast and lunch meal.
6) Rajma Curry
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Rajma or kidney beans are one of the healthiest legumes, high in fibre, and can help reduce blood sugar levels while promoting heart health. One of the best ways to eat kidney beans is by making a warming rajma curry and pairing it with cooked rice for lunch.
7) Fruit Salad
Fruits such as apples, oranges, bananas, mangoes, guava, and papaya are all known for promoting heart health to a huge extent. You can combine all of these to make a wholesome fruit salad and savour it any time of the day or pair it with your meals.
Maintain your Cardiovascular well-being by including all of these foods in your diet and make sure to eat well and not cut down on nutrition. Keeping heart health good is not as hard as it seems; all you need to do is give healthy foods a flavourful boost.
