Nuts

Nuts are rich in fat. For this reason, many of us avoid eating them. But the fat in nuts is unsaturated in nature which is beneficial to health. It has been observed in a research at Pennsylvania State University that people who take nuts more than 5 times a week have 25 – 39 % lower risks of dying from Coronary Heart Disease.

Eating nuts increases useful HDL in your body. As it is a Low Glycemic Index food, it can control and prevent diabetes. All kinds of nuts are good for health but you may take a handful of peanuts regularly as it is more available. It is better to avoid any processed nut with added salt.

Spirulina

Spirulina is a simple single-celled microscopic blue-green algae that is a proven dietary supplement as well as a whole food. The UN has declared spirulina as the food of twenty-first century.

Its protein content is 20 times more than that of milk, 6 times than that of egg and 3 times than that of meat and fish. It is rich in vitamin, mineral, iron, folic acid and anti-oxidant. For ease of intake, it is available in tablet, capsule, flake or powder form.

Yogurt

Sugar free curd or yogurt is very helpful for our heart as well as for our entire body. Yogurt is helpful for healthy digestive an immune systems. It is also good for skin. Enjoy a cup of yogurt every day.

Soya milk or soya protein

Soya milk or soya protein is a first class vegetable protein. It is a cow-milk substitute and 100% cholesterol free. Heart patients may take 250ml of soya milk or soya protein drink every day. You can easily make soya milk at home from soya beans.

Seafood

Seafood contains Omega-3 which is beneficial to heart. Local sea fishes available in Bangladesh like Rupchada, Koral, Rupsha, Lakkha, etc. can be included in the diet chart . You may also opt for exotic ones like Tuna, Salmon, Sardine, Mackerel, Herring etc.

Orange

Pectin fibers in orange help reduce cholesterol and the potassium in it helps reduce blood pressure. Studies show that hesperidins antioxidant in orange juice normalizes the blood pressure.

Sweet Potato

It is common belief that eating a lot of potatoes increase the risk of diabetes. But sweet potato defies this belief as it is a Low Glycemic Index food. Being low glycemic means it causes the blood glucose level to rise gradually through the digestion process and not abruptly like sugar.  As a result, the pancreas remains free from the pressure of discharging excess insulin. Thus sweet potatoes, contrary to popular belief, reduce the risk of diabetes. In addition, they contain soluble fiber, vitamin A and lycopene which is good for heart.

Garlic

Garlic is a reduces LDL cholesterol levels in blood. Garlic were regarded as  medicines in ancient Babylonian civilization and also in China. The nutrition scientists have listed them as natural antibiotics.

Additionally, garlic plays a role in controlling high blood pressure and blood glucose level. They also prevent any cold-induced problems or flu. Eat a garlic clove everyday for a healthy heart and for your overall wellbeing.

Carrots

Studies show that carrots play a crucial role in regulating blood sugar level and thus, in preventing diabetes. They may also come in handy in controlling blood cholesterol levels. Carrots are rich in soluble fibers like the ones in oats that help reduce cholesterol levels.

Beans

Beans contain soya protein that reduces the triglyceride concentration in blood. The fiber-content in half cup beans is sufficient to reduce cholesterol mass by 9 grams. That is equal to 4 pieces of bread.