Sometimes you are super busy that food becomes a low priority. Kids, work, new opportunities, and social life become your primary concern while healthy eating takes a seat back.
On a hectic schedule, you go to a nearby cafeteria, grab the quickest thing to eat, and move on with your work. When you reach home, you’re so tired that you order home delivery from your favorite fast food joint. This practice takes a toll on your health and wellbeing.
Including healthy options in your diet plan boosts your overall wellbeing and your energy levels. So you work smarter and accomplish your goals faster.
Corporate Sports profoundly cares about your wellbeing, so here we bring you a list of heart-healthy foods to include in your diet amidst your hectic schedule.
Leafy Green Veggies
Leafy green veggies are famed for their wealth of nutrients, vitamins, antioxidants, and minerals. Primarily they are rich in vitamin K, which helps fight against blood clotting and in protecting your arteries. Being high in nitrates, they help to reduce blood pressure, enhance the function of blood vessels, and lower arterial stiffness.
Here are a few brilliant ways to incorporate more green leafy greens into your diet. Prep the leafy vegetables during the weekends; this includes washing, trimming, chopping, and freezing. Add them to your salads. Throw in some spinach, kale, and mache along with some fruit and enjoy a delicious glass of green smoothie.
blueberries, strawberries, raspberries, and blackberries are packed with heart-friendly nutrients. They are rich in antioxidants that protect your heart against inflammation and oxidative damage that leads to heart disease. Research studies prove that including a lot of berries in your diet significantly reduces several risk factors of heart disease.
For a busy person, frozen berries would be more suitable because it’s convenient and nutritious. Add the frozen or fresh berries to your smoothies, oatmeal, or yogurt.
Being an excellent source of monounsaturated fats, avocados help to reduce cholesterol levels, thus lowering the risk of heart disease. They are rich sources of potassium as well and help to lower blood pressure, which is a significant risk factor of heart attack, kidney failure, and strokes.
Enjoy this nutritious fruit by simply sprinkling salt and pepper. Likewise, you can add it to your toast, scramble, salads, and soups.
Fatty fish like tuna, salmon, and mackerel are jam-packed with omega 3 fatty acids- extensively touted for their heart-healthy benefits. These unsaturated fatty acids benefit your heart health by decreasing triglycerides, lowering blood pressure, decreasing irregular heartbeat and blood clotting, and reducing your risk of stroke and heart failure.
Some easy ways to include fatty fish in your diet include: pan-sear, bake or grill the fish and enjoy it along with leafy veggies.
Nuts, especially walnuts and almonds are good for your heart. Packed with micronutrients, namely manganese, copper, and magnesium, walnuts fend your heart against heart disease. Research studies say that walnuts decrease bad cholesterol and lower inflammation and oxidative stress.
Enjoy walnuts as a snack, or else add it to your pasta, salads, breakfast cereals, baked goods, and soups. Throw in some walnuts into a small airtight container and voila you have a healthy snack to feast on.
Being nutrient-dense almonds boast of a long list of vitamins and minerals that are essential for your heart health. Likewise, they are rich in fibre and monounsaturated fats- nutrients that protect you against heart disease.
Slice almonds and sprinkle it on everything from yogurt to salads. Enjoy it as a snack or add slivered almonds to rice dishes. Likewise, stock up unsweetened almond milk and mix it to your smoothies, coffee, or in your curry.
Who doesn’t mind some chocolate a day? Dark chocolate is not only delicious but also bursts with antioxidants like flavonoids, which greatly enhance your heart health. A research study found that those who ate chocolate at least five times per week had a 57 percent reduced risk of coronary heart disease than people who didn’t consume chocolate.
Though chocolate contains heart-healthy antioxidants, it may be high in sugar and fats. Go in for dark chocolate that contains at least 70 percent of cocoa to enjoy most of its heart-healthy benefits.
Packed with health-promoting compounds, green tea helps to combat heart disease, cancer, diabetes, and obesity. Drink at least 3 to 5 cups of green tea per day to enjoy its health benefits.
Green tea helps to lower your LDL cholesterol and triglycerides, which often leads to heart disease. Powerful antioxidants called epigallocatechin gallate, or EGCG prevents atherosclerosis, the build-up of plaque in your arteries.
Convert your work desk into a health haven. If you drink more coffee at work replace a cup or two with green tea. Add a teaspoon of matcha to your salads or bake naturally green cookies with an earthy flavor.
The versatile Greek yogurt is packed with healthy fats, probiotics, proteins, and calcium. Eating yogurt helps you to have healthy blood pressure and cholesterol levels. Being an excellent source of calcium yogurt boosts your bone health. Likewise, the probiotics encourage a healthy bacterial balance in your gut.
Swap it instead of sour cream, use Greek yogurt instead of mayonnaise in chicken salad or devilled eggs. Enjoy with a low-calorie ranch dressing or throw it in with oats to make muesli parfait. Thicken your smoothies with Greek yogurt. Blend and freeze it in ice trays to make your special frozen yogurt treat.
Rich in good quality protein, eggs contain omega 3 fats that boost your heart health. Include eggs as part of a balanced diet. The American Heart Association allows one egg a day for healthy individuals while still restricting a daily cholesterol limit of 300 mg.
Store a dozen in your fridge to use eggs as per your convenience. Enjoy them as low-carb egg muffins, as an omelet, over nutty banana toast, or with almond toast. Throw a couple into fried rice or enjoy eggs over a burger.
Whole grains contain the nutrient-rich germ, endosperm, and bran. They are high in fiber and help to reduce bad cholesterol, thus lowering the risk of heart disease. Research studies say that including lots of whole grains in your diet significantly benefits your heart health.
Start your day with a fiber-rich whole-grain toast or cereal. Enjoy whole grains as a snack; a perfect example is popcorn. Also, try rye or whole wheat crackers. Choose whole grains instead of refined grains while selecting buns, bread, pasta, and tortillas.
Ways to Eat Healthier
Have a simple healthy breakfast, pre-portion your snacks, drink plenty of water, follow a regular eating pattern, have a healthy lunch, and try to walk while you’re on the phone. Above all, eat mindfully and watch your energy levels soar to great heights!