Naturopathy

Green leafy vegetables
Green leafy vegetable like spinach, fenugreek, pak choy, radish leaves, lettuce, etc. are healthy and are known to reduce the risk of heart diseases and cancer as well. That's because they are extremely low in fat, calories and high in dietary fibre. They also contain folic acid, magnesium, calcium, potassium, etc. These minerals are beneficial for the optimum functioning of the heart. Studies have shown that one daily serving of green leafy vegetables can lower the risk of heart diseases by 11 per cent.

Oats
Oats are one the most healthiest options available for breakfast. Not only do they make you feel full and energetic, they are great for your heart too. Oats contain beta glucan, which is a soluble fibre that helps bring down cholesterol levels especially LDL (bad cholesterol) in the body. Have oatmeal for breakfast or have oatmeal bread or cookies to absorb their benefits.

Whole grains
Whole grains whether its wheat, barley, millet, pulses and even beans for that matter are good for the heart because they provide natural fibre and vitamins. They contains vitamin E, iron, magnesium and a host of anti-oxidants. Regular consumption of of whole grains reduces blood pressure too.

Soy protein
Soy is essentially soyabean curd. They are also available in the form of soya chunks and soya mince easily in the market today. Soy is an excellent healthy substitute for red meats which are high in fat, increase the bad cholesterol and saturated fats which are very bad for the heart.

Olive oil
Olive oil is one of the most healthiest oils available, whose consumption is actually good for the heart. Having olive oil as a regular part of your diet, helps ion lowering LDL (bad cholesterol) in the body. Also, olive oil contains monounsaturated fats that are good for the heart and are packed with anti-oxidants. Extra virgin olive oil contains polyphenols and gives even greater health benefits. Drizzle some olive oil in your salad as a dressing instead of that unhealthy mayonnaise and high-calories dressings, or better still substitute it for your normal cooking oil and see the difference.