Heart disease: Here’s a simple fibre-rich meal plan to keep your heart strong and healthy

Here’s a simple fibre-rich meal plan to keep your heart healthy  |  Photo Credit: Thinkstock

New Delhi: Eating an unhealthy diet and not getting enough physical activity can lead to a number of health problems, including heart disease, diabetes, obesity, cancer, etc. Research has proven that a healthy diet and lifestyle are considered the best weapons to protect against heart disease and other chronic conditions. For instance, a diet high in fibre has been linked to a reduced risk of heart disease, stroke, and diabetes.

Including heart-healthy foods and regular physical activity in your daily routine can make a huge difference - whether you’re trying to reduce your risk or are living with a heart condition. Adopting a heart-healthy eating plan doesn’t have to be difficult. Try this simple meal plan to include more fibre in your diet to keep your heart healthy. It will also help promote your overall health and fitness levels.

Heart-healthy meal plan to improve your overall health

Breakfast: Include a handful of almonds in your morning meal -- research suggests that fibre-rich foods like almonds lower the risk of cardiovascular disease and help regulate blood sugar in people with type 2 diabetes. Nuts such as almonds and walnuts are packed with nutrients and healthy fats that help lower cholesterol when eaten as part of a balanced diet.

Lunch: Baked sweet potato, chickpea, and veggie salad -- sweet potatoes are high in nutrients, including beta-carotene, potassium, and fibre. They are very filling and can help reduce your risk of heart disease. Similarly, chickpeas and vegetables contain significant amounts of fibre and other nutrients that lower cholesterol in the blood, promoting your heart health.

Afternoon snack: One apple -- research has shown that eating an apple or two per day may reduce the risk of heart disease. Packed with nutrients and fibre yet low in calories, apples are one of the healthiest foods on the planet.

Dinner: Grilled salmon, steamed green beans, mixed salad greens, 2 tablespoons low-fat salad dressing. Fatty fish like salmon is rich in nutrients, including omega-3 fatty acids, that may help reduce the risk of heart disease. You can also include 1 tablespoon sunflower seeds, 1 cup skim milk and 1 small orange in your meal.

A healthy diet that is rich in vegetables, fruits, whole grains, healthy fats, nuts, and seeds can help keep your heart healthy. It is important to avoid or limit intake of a diet that is high in sugar, salt, and saturated fat.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.