Heart Disease
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10.12 Fenugreek Seeds (Methi) – These are a natural source of iron, calcium, silicon, sodium, vitamins A, B, C, nicotinic acid, Omega-3 fatty acids and volatile oils. Fenugreek seeds powder has been known to lower levels of serum lipids such as total and LDL cholesterol and triglycerides. Phytochemical (saponins) in fenugreek reportedly aids in glucose and cholesterol metabolism and cancer protection. Fenugreek’s anti-inflammatory action prevents narrowing of arteries thereby reducing the risk of heart ailments. Anti-diabetic and cholesterol lowering properties are also attributed to Fenugreek’s dietary fibre constituent. Divided doses of 20-25 grams of fenugreek seeds per day appears to be beneficial for overall heart health. Seeds can be mixed into chapaties, brown rice, dal, vegetable, curd or as sprouts on their own or in salads.
10.13 Flaxseeds (Alsi) – It is the richest vegetarian source of alpha linolenic acid (ALA), which gets converted to Omega-3 essential fatty acid in the body. These fats are excellent protectors of the cardiovascular system. They help thin the blood, lower cholesterol and reduce blood pressure. Flaxseeds are high in fibre (37%), protein (37%), calcium, magnesium, thiamin, riboflavin, lignans and ALA which are heart tonics. Eat 1-2 tablespoons of freshly ground flaxseeds a day to keep the heart healthy.
10.14 Walnuts – These nuts are rich in Omega-3 essential fatty acids, which help increase good cholesterol. The Omega-3 found in walnuts helps to prevent irregular heart rhythms and blood clots. Omega-3 also helps reduce LDL (bad) and total cholesterol levels. Eating a handful of walnuts can reduce your total cholesterol level by 12 percent and LDL cholesterol level by 16 percent and reduce inflammation in the arteries of the heart. The cholesterol lowering ability of walnuts is also due to many powerful antioxidants, including ellagic and gallic acids plus antioxidant phenols and vitamin E found in this nut.
Wholegrains
10.15 Bengal Gram (Black Chana) – Also known as chick peas is rich in phytoestrogens that may reduce the risk of heart disease by lowering blood levels of the fats, LDL cholesterol and triglycerides. Their high content of vitamins and zinc boosts the immune system and significant amounts of magnesium and folate are heart friendly. Their high fibre content prevents blood sugar levels from rising too rapidly after a meal, making these an especially good choice for diabetics. Consuming 30-50 grams of Bengal gram (preferably sprouted) a day may lower the heart attack risk by about 24%. Those suffering from coronary artery disease should regularly consume a bowlful of sprouted and steamed black chana tossed with green salad and a teaspoonful of olive or rice bran oil as dressing.
10.16 Oats – Oats, a fibre-rich food with antibacterial and antioxidant capabilities, is packed with protein, iron, vitamin E, magnesium, selenium, zinc, potassium, folate and Omega-3 which reduce your cholesterol levels and maintain healthy arteries, boosts immunity, stabilises blood sugar and helps body to burn fat. Oats contain a soluble
