Top 5 heart-healthy foods

Here's what you need to include in your diet

For a happy and healthy life it's important to include heart-healthy foods in one's daily routine.

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Keeping World Heart Day in mind, observed on September 29th, eat heart healthy foods like salmon, which is high on Omega 3, and walnuts to lessen risk of cardiovascular disease, says an expert.

1. Salmon

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Loaded with omega-3 fatty acids, this cold water fish contains numerous benefits for the heart. Having this oily fish twice a week is the best way to keep the heart in fine fettle. Its heavenly taste and easy-to-cook nature are other reasons why including salmon in one's weekly food routine is a must.

2. Blueberries

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Rich in fibre and vitamin C, blueberry is a disease-fighting food that combats heart ailments effectively. Have them for breakfast or with a wholegrain meal during lunch, mix with other fruits and make a fruit salad or eat them raw, blueberries are the best option to prevent heart diseases.

3. Walnuts

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Munch on at least five ounces of walnuts every week to lessen the risk of cardiovascular disease. Packed with mono-saturated fats, these nuts reduce one's low-density-lipoprotein (LDL) cholesterol and increase the high density-lipoprotein (HDL) cholesterol that is good for health. They are also rich in Omega-3 fats.

4. Oatmeal

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Rich in a specific fibre that cuts the LDL cholesterol, oats are a great source of nutrients and energy. To keep the cholesterol level in control, one and a half cups of cooked oatmeal, containing the required amount of beta-glucan, keep the heart in the pink of health.

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5. Dark chocolate

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Packed with flavanols, dark chocolate keeps the blood pressure in control and averts clotting of blood. Besides this, it also serves as an antioxidant that prevents the pile-up of unhealthy cholesterol. Dark chocolate with 70 per cent cocoa content has minimum sugar levels, making it an ideal food choice to prevent cardiovascular disease. And it's a great dessert too!