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7 Diet Changes to Care for Your Heart

11th September, 2023

Heart-Healthy Diets and Habits You Must Follow

The heart is a very technical term, and its functioning is very complicated. It is a muscular organ that is responsible for the pumping of blood in living creatures. It also plays a vital role in various other essential functions in the body.

What exactly does a heart do?

Have you ever wondered how the nutrients are extracted from the food we consume and reach every part of the body?

The answer is blood and its vascular system. Through veins and arteries, the transportation of nutrients occurs. It acts as a transporter to supply oxygen to the different body organs as well. Hence, humans need to keep their hearts healthy.

How can we lead a heart-healthy life?

Hitting the gym, practicing yoga, opting for a balanced diet, etc.; there are multiple ways to keep our heart fit so that it can function correctly.

Jogging is one of the best ways to ensure the proper functioning of the heart. Jogging every day can reduce the risk of heart disease significantly. Getting involved in physical activities like the full-body workout is also an excellent way to look after your heart.

Combo of a healthy diet and regular exercise is a pathway that can eliminate the chances of many heart-related disorders. Our experts emphasize picking a suitable diet meal plan for the body that can keep you healthy without compromising the taste. The classic wellness meal plan is a specially customized plan for those who want to get into shape while satisfying their taste buds.

Here are the seven most effective foods people can consume to keep their hearts healthy and free from diseases.

Green leafy vegetables


Green leafy vegetables like spinach, kale, and collard greens are nutritious and consist of vitamins and minerals. One of the most crucial vitamins present in green leafy vegetables is Vitamin B, called folate. A deficit of folate can increase the chances of heart disease.

As a result of this, eating green leafy vegetables can maintain healthy folate levels and can decrease the chances of stroke. Vitamin K present in these vegetables helps to protect the arteries. These vegetables also decrease blood clotting.

Vegetarians have lesser chances of getting affected by cardiovascular diseases. That's why, we at VMeals offer you a tailored green vegetarian diet plan exclusively for vegetarians.

Whole grains

Whole grains are unprocessed grains that are an excellent source of dietary fibre compared to their processed counterparts. They have several health benefits, from being a high source of plant-based protein to containing a high amount of nutrients that keep your heart healthy.

These grains make your body strong from the outside by helping you gain muscle and on the inside by keeping your heart fit. Our muscle gain plan comprises whole grains like oats, barley, and quinoa. These grains are low in fibre and may reduce bad LDL cholesterol, thereby reducing the risk of heart-related ailments.


Avocados are enriched with vitamins, minerals and are an excellent source of healthy monounsaturated fats.

Increased magnitude of cholesterol can obstruct the arteries, which in turn can increase the chances of a stroke. The presence of monounsaturated fats in avocados assists in maintaining a healthy heart and decreases the risk of cardiovascular diseases.


Omega-3 fatty acids are polyunsaturated fats that have numerous positive health effects. These acids are highly beneficial for cardiovascular health due to the potential to neutralize the fat, called triglycerides.

Triglyceride is a sort of fat present in your blood that can lead to a heart attack if it exists at a high level. Omega 3 helps reduce triglycerides, therefore, improving the condition of your heart, blood vessels, and arteries. Some healthy food items rich in Omega-3 include tiny superfoods such as flax and chia seeds, plant oils such as canola and soya bean oil, etc.



Eating fish can lower the risk of high blood pressure and other heart-related concerns like blood clotting, irregular heartbeats, and cardiac arrest. Fish are a good source of omega-3 and other unsaturated fats.

Eating salmon two to three times a week for eight weeks can decrease diastolic blood pressure. Some of the fish boosted with unsaturated fat are sardines, Atlantic mackerel, herring, and cod. Some people avoid non-veg; however, they like to consume fish owing to the benefits. For such people, we offer the pescatarian diet, consisting of the goodness of fish.


Walnuts are a fantastic plant-based Omega-3 fatty acid source and are high in fibre and micronutrients like magnesium, copper, and manganese. These can reduce bad cholesterol to a great extent.

Along with maintaining healthy levels of cholesterol, it also decreases the chances of high blood pressure.

Dark chocolate

Dark chocolate is enriched with antioxidants like flavonoids. These elements not only produce happy hormones, but they can also help in boosting the heart functioning of the individual.

Those who consume dark chocolate have a lower chance of coronary heart disease. So, next time you feel blue, grab a bar of dark chocolate.

Healthy Habits for Your Heart

Now we know which foods can provide happiness to our hearts. Below mentioned are five ways which can further improve the health of our heart, apart from good food habits.

Quit smoking

People who smoke have higher odds of suffering and dying from heart disease and stroke than those who do not smoke. Smoking damages your arteries from the inside by building plaque in them over time, narrowing them down, and reducing oxygen levels in your blood, which can cause cardiac arrest.

Do more exercise/cardio

Your heart has a thick muscular layer. Like your skeletal muscles, your cardiac muscle needs to be strong too to perform its function and efficiently pump blood to your entire body. Cardio exercises can work wonders to provide muscular strength.

Don't stress yourself

Stressing out affects you mentally. It affects your entire body and heart as well. When you are under stress, you tend to drink or smoke and do not have proper meals, because of which you obviously won't have the energy to work out, and all of these factors can immensely affect your cardiac health. So, try to relax to have a healthy heart and mind.

Maintain a healthy weight

Being overweight can increase your chances of high blood pressure and high cholesterol. Stay physically active, work out, and try to eat less sugary substances and saturated fat to control your cholesterol levels and maintain a healthy weight.

Have a good night's sleep

Lack of sleep can seriously affect your cardiac health as it contributes to high blood pressure and makes you overweight by creating a hormone imbalance in your body.

Final Thoughts

Cardiovascular diseases are one of the topmost reasons for mortality worldwide. In the end, we can say that we all have got one life. Please do not waste it with bad eating habits and a poor lifestyle. The heart is a prime organ that also needs love.

Understands the value of the heart and pamper it by providing it with a healthy meal. Stay healthy, stay happy!

Reach out to start your fitness journey with us!

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