What to avoid:
1) Sugar – Number one enemy of heart
2) Processed Foods: All boxed cereals, corn flakes, muesli
3) Trans fats: everything labelled as partially hydrogenated
4) Processed Meats: All sausages, salamis, luncheon meats are actually loaded with preservatives, sodium, nitrates and fats
Heart healthy Foods:
1) Vegetables: contain lots of antioxidants, flavonoids, polyphenols, fibre and other micronutrients which are heart protectant. Spinach, Brussels sprouts, kale, cabbage, broccoli, cauliflower
2) Fruits: Number one are berries (less sugar) contain antioxidants, anthocyanin and fibre. Apple is also a great choice as it contains quercetin which is a great antioxidant
3) Nuts: Almonds, cashew nuts and walnuts are good choice in providing healthy fats as well an important amino acid Arginine which helps in nitric oxide production important for arterial and venous dilation.
4) Beans: A rich source of soluble fibre and protein. White chana (chickpeas) contain nearly 13 g of fibre, black beans 15 g and lentils 16 g
5) Dark chocolate: Rich source of flavonoids, found in tea and red wine also. Choose over 70% with almost very little or no added sugar.
6) Turmeric: is a powerful anti inflammatory herb, helps to reduce the oxidised LDL and protects arteries from free radical damage
7) Green Tea: contains EGCG which lowers cholesterol, lowers fibrinogen (clotting factor) and L-theanine which has calming effect
8) Olive oil: Choose cold pressed extra virgin olive oil as a source of monounsaturated fatty acids, polyphenols and antioxidant properties. Choose in opaque dark colour bottle and don’t heat it at high temperatures, use it for light sauté and on salads as raw.
9) Garlic: a great antioxidant, cholesterol lowering, dissolves blood clots and lower blood pressure as well. Use it crushed and freshly chopped over foods
10) Pomegranate juice: A very potent antioxidant which helps to lower the oxidised LDL levels and helps to clear the plaque in arteries by dilation and reducing ROS (reactive oxygen species). Use freshly squeezed for maximum benefit