Lifestyle practices, stress management tips, and diet tips to control cholesterol, high blood pressure and maintain overall heart health.

Our heart is one of the most important organs which affects not only our life but also that of the one’s around us. Managing stress, staying active and having a healthy diet which includes fresh and less oily foods is one of the best ways to keep your heart healthy and strong naturally.

Our heart is one organ that beats 24/7 lifelong without taking any rest. Even when we are sleeping, our heart beats. Taking care of this vital organ is the least that we can do to stay healthy and happy.

Mother nature gives plenty of foods to keep your heart healthy naturally. Here are some of the best foods that reduce Cholesterol, High Blood Pressure and may prevent heart problems.

1. Lemon.

A glass of lemon water helps manage total blood cholesterol levels. It cuts body fat, improves metabolism and reduces weight. Start your day with nimbu paani. To a glass of luke warm water, add the juice of half or one lime, and have it on an empty stomach. Lemons are rich in Vitamin C, they are good not only for your heart but also help manage diabetes. Cholesterol, diabetes and hypertension can affect heart health and should be controlled effectively.

2. Moringa Or Drumstick Leaves.

Moringa is a superfood which fights free radical damage, and is known for it’s medicinal properties. Moringa leaves are rich in Calcium, Iron, Potassium, Vitamin C and Vitamin A. Moringa leaves benefits our heart by reducing high blood pressure, building blood, reducing toxins and cholesterol. If fresh leaves are not available, you can use moringa powder. Add one teaspoon of it to a glass of water and consume it or add it to your soups, smoothies and daal.

3. Sunflower Seeds.

They are a great source of Vitamin E and have antioxidant properties to protect the body’s cells from free radicals. They also help improve your blood flow. Sprinkle some of it on your salads and soups or just have a handful of it as a mid meal snack.

4. Sattu.

Sattu is a good source of protein and fibre, and helps reduce cholesterol. Sattu is also great for digestion, It acts like a sponge and helps remove all the toxins and clears the intestines, especially after an indulgence in junk food. Have a glass of Sattu drink or add a teaspoon of it to your buttermilk to reap the benefits and improve your heart health.

5. Custard Apple.

Custard apples help reduce stress. This yummy fruit is also a good source of potassium, magnesium and soluble fibre. It helps manage High Blood Pressure, Cholesterol, clears your stomach and fights inflammation.

6. Walnuts.

Walnuts are a good source of MUFA or Monounsaturated fatty acids and Omega 3 fatty acids. Walnuts have cardioprotective effects. They reduce the risk of developing arrhythmia or irregular heart beats. Walnuts also help reduce triglycerides and delay the building up of plaque in the arteries. Have a handful of walnuts, at least five days in a week. They are great as a mid meal snack, and can be easily carried in a small box in your handbag, thus saving you from eating snacks outside or having packaged junk food. While nuts like walnuts, almonds, pistachios are a healthy snack, it is always advised to have them in moderation. Do not overeat nuts, have only a handful.

7. Coconut Water.

Coconut water is rich in potassium, and helps reduce high blood pressure to keep your heart healthy. Choose coconut water instead of aerated drinks and sugary beverages.

8. Garlic.

Just 1 clove of garlic per day is sufficient to reduce cholesterol levels. Garlic contains a sulphur compound called Allicin which blocks cholesterol biosynthesis. Add garlic to your food preparations like sabzi, daal, soups etc. and always give a slight crush to the garlic pod before using, as it activates the enzyme.

9. Papaya.

This easily available fruit has many benefits. It aids digestion. It is high in soluble fibre and reduces cholesterol. It is also rich in Lycopene which helps fight inflammation and protects heart health.

10. Berries.

All types of berries, like Strawberry, Blueberry, raspberries etc. are a powerhouse of antioxidants as they are rich in Vitamin A. They protect the cells by fighting free radical damage. You can add them to your salads, smoothies, milkshakes, cereals and yogurt, or have just have the delicious fruits as an in between snack.

Heart Healthy Diet Plan for a day.

• Waking Up: Nimbu paani or 1/3rd glass Moringa Juice.
• Breakfast: Oats Upma.
• Mid-meal: 2-3 walnuts or 1 fruit.
• Lunch: Roti/Rice + Daal + Sabzi + Salad + Raita.
• Post lunch: 1 fruit.
• Evening Snack: Boiled chickpea salad.
• Dinner: Phulka + Paalak Paneer OR Fish.

Apart from the foods mentioned, managing diabetes is very important as high blood sugar levels over a prolonged period of time, can damage the blood vessels and nerves that control your heart.

Losing weight is also very essential. Both diabetes and obesity are a risk factor for heart diseases. Excess body weight puts a lot of pressure on the heart as it needs to pump blood.

Staying active, exercising daily, as per your health conditions, even for a minimum of 30-40 minutes is known to improve heart health.

Avoid Junk foods and foods with trans fats. Trans fats are hazardous for health. They are artificially created for industrial use, where vegetable oils, which are originally liquid at room temperature, are chemically altered to become solid at room temperature. It increases your cholesterol, clogs your arteries and puts you at the risk of heart attack even at a young age.

Avoid alcohol and smoking, as they harden and narrow your arteries, increase the formation of plaque and may cause heart attacks.

Reduce your oil consumption. Avoid having deep fried foods frequently. Even while cooking, do not pour the oil directly from the bottle and you may end up using more, instead use a small spoon to put the oil. That way you will have a better control on your oil intake.

Stress and anxiety alters the way your heart beats. Practice stress management. Try meditation. Exercise, eat healthy, plan and prioritize your day to reduce stress. As chronic stress can lead to heart attacks, and also ruin your relationships, causing emotional as well as physical damage.

As a preventive measure, get a yearly health check up done, once you reach the age of 40, or as adviced by your doctor.