What are the best dry fruits for heart patients and how they can help in keeping the heart-healthy
by healthy master on Mar 31, 2022
“A brief explanation of the various benefits of dry fruits for heart patients and how they can keep their heart safe and risk-free from various diseases.”
Among all the organs inside your body, everyone understands that the heart is the most important one to take care of. You don’t just need to keep your heart beating, you need to keep it beating healthy.
According to a study in 2016, the estimated death from cardiovascular diseases in India was around 54 million. Out of every 4 deaths, at least 1 was due to heart disease like stroke. The same study said that this number will simply increase in time which is a serious issue for the people of India. Just now, there are over 100 million people in India who are heart patients and this number is on a continuous rise.
What causes your body to be at risk of suffering from heart disease?
There are numerous factors that could cause the risk of heart diseases in the human body. But probably the major cause behind an unhealthy heart remains bad eating habits. The major factors behind heart diseases are as such:
- High Cholesterol Levels: This is caused by eating too much processed/junk food. Processed foods are high in cholesterol and trans fats that could really raise the levels of your blood pressure in the body.
- Lack of exercise: Not being physically active leads to a weaker functioning of the heart that could lead to sudden cardiovascular arrest.
- Drinking too much alcohol: Drinking alcohol in excess has a direct effect on the blood pressure levels in your body. Alcohol is responsible for the rise of triglycerides levels that could increase the risk of heart diseases.
- Cigarette smoking and tobacco usage: The usage of tobacco can weaken the blood vessels thus making the heart prone to heart attacks.
- Obesity: Obesity is the cause of a lot of diseases and heart disease is one of them. Anyone who doesn’t follow a healthy diet and lacks regular exercise could easily get overweight and thus making their body prone to cardiovascular diseases.
If you have finally understood the risk that your heart might be at, then it is time to make a drastic change in your lifestyle and take steps to ensure that you live a life where your heart is beating healthy and strong. Such steps are such as:
- Following a balanced and healthy diet: We at Healthy Master truly believe that healthy eating is the key to a healthy lifestyle. Any inner body diseases could be cured or avoided if you simply eat healthy. To ensure you have a healthy heart you need to ditch processed foods and eat clean food like vegetables, fruits, and superfoods like dry fruits & nuts.
- Regular Exercise: Staying physically active is a great way to keep your heart healthy. Exercising makes your metabolism stronger, improving your body’s immunity and avoiding the risk of heart diseases.
- Less Stress: Of course, the key to a healthy heart doesn’t totally depend on physical activities but mental as well. If you take too much stress then it weakens your blood vessels making your heart weaker and prone to strokes.
The advantages of dry fruits for heart and why everyone should add them to their diet in order to keep their heart healthy
Now that we have already established that healthy eating is the key to a healthy heart then let us introduce the benefits of these little munchies yet nutritious edibles - dry fruits. Their impressive nutritional profile has truly earned them the moniker “superfoods”. Let us elaborate on the complete benefits of dry fruits for heart:
Cholesterol levels ultimately define your heart health. That being said, we should state that there are two types of cholesterol levels that you must consider. One is LDL level otherwise known as the “Bad Cholesterol” and HDL level is known as “Good Cholesterol”. Dry Fruits contain 0 cholesterol that helps in lowering bad cholesterol in the body while raising the levels of good cholesterol.
Dry fruits are rich in antioxidants that help cleanse the blood vessels, lower blood sugar levels and avoid the risk of blood clots that could lead to a heart attack. Cleansing your cells helps in boosting your body’s immunity while promoting a healthy heart.
Inflammation in the body is one of the leading factors that lead to heart attacks or stroke. It could prove to be fatal if your inflammation levels go higher but this can be easily controlled by eating dry fruits.
As we talked about before, obesity is one of the primary factors of not only heart diseases but a lot more. If you really want to keep your heart healthy then you have to lose that extra kilogram and dry fruits are a perfect ally for that. Dry Fruits are rich in protein and fiber that help you feel full and can replace your daily unhealthy snacks.
Dry fruits may be small in size but they pack numerous health benefits that can help keep your body healthy. Some of the nutrients that make dry fruit for heart really beneficial are:
Not all fats are unhealthy. While fats like monosaturated and trans-fats add to the risk of heart strokes, unsaturated fats are a healthier version that helps in lowering cholesterol and reducing the risk of heart diseases. Dry Fruits are extremely rich in unsaturated fats making them a great choice to add to your diet.
Omega-3 fatty acids are essential fats that are a vital requirement for your body to help boost body immunity. This is something that is commonly found in fish but dry fruits are a great alternative to give your body the essential omega-3 fatty acids.
Fiber is a nutrient that helps promote a healthy gut system and smoother bowel movements. Dry fruits are extremely rich in dietary fiber that can help you make full and reduce cholesterol levels. Another benefit is that feeling full for a longer duration help reduce your cravings which could prove to be beneficial in losing weight.
Vitamin E is a vital vitamin that helps reduce the development of blood plagues in the arteries. Plague in arteries leads to chest congestion and heart strokes but that can be reversed by eating dry fruits on a daily basis.
Now that we have talked about what makes dry fruits for heart so beneficial, let us explain which dry fruits are best suited for heart patients.
Popularly known as “Badam” in India, the benefits of almonds are well known among the Indian population. They are crunchy and delicious edibles that are really beneficial in helping boost the overall immunity of the body. What makes almonds a great addition to the diet of a heart patient is that it contains 0 cholesterol and is rich in dietary fiber. Almonds are also rich in magnesium which is helpful in lowering the blood pressure levels in a body.
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Known as “Akhrots”, walnuts are another popular dry fruit available in India. Walnuts are another member of the dry fruits family that is rich in protein and dietary fiber content. What makes walnuts a must-have addition to the diet of heart patients is that it is a rich source of plant-based Omega-3 fatty acids. As we talked about before, it is an essential compound required for the body to reduce the risk of heart diseases like stroke etc. Walnuts are also helpful in reducing the inflammation in the body thus promoting complete heart-health benefits.
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Another popular widely used dry fruit in India, known as “Kaju”, Cashews are highly beneficial in strengthening bones and muscles due to their rich calcium content. But cashews are also highly rich in Vitamin E is necessary to avoid blood plagues in the arteries thus lowering the risk of heart strokes. Cashews are also rich in antioxidants that are beneficial in the detoxification of blood impurities and boost body immunity.
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Another salty and delicious dry fruit edible, pistachios are rich in dietary fiber, protein, and monounsaturated fats that are helpful in lowering down bad cholesterol in the body while raising the good ones. Pista is also rich in anti-inflammatory compounds that help in promoting a healthy heart. Pistas for heart patients are another great option that provides complete heart-friendly nutrition to their bodies.
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Dry fruits may be highly beneficial for the body but they should not be eaten in excess. The nutritionist’s recommended amount of dry fruits intake for a heart patient’s diet is 2-4 nuts in the morning and 2-4 nuts in the evening for the heart to meet with required nutrition in order to stay healthy.
Dry fruits on their own contain no necessary side effects if eaten on the basis to keep the heart healthy but it is recommended to not be eaten in excess as they are quite high in fat and calories. Overeating could lead to weight gain which should be avoided. It is also recommended to strictly eat dry fruits as snacks and not coat them in a meal, sugar, or syrups if you wish your heart to avail of maximum health benefits.
The number of heart patients is on a rapid rise around the country. This is an issue we need to address on an immediate basis otherwise it could be easily passed down to future generations. Healthy eating is the key to a healthy heart and lowers the number of deaths people succumb to heart-related issues. Dry fruits are the ultimate ally for heart patients in their quest to keep their heart beating good and healthy.
Answering some of the widely asked queries related to dry fruits for heart patients.
A. Nearly all dry fruits and nuts remain good for health but the most beneficial ones are Almonds and Walnuts.
A. Yes! It is completely safe for a heart patient to eat dry fruits as they contain 0 cholesterol and help reduce the levels of bad cholesterol in the body. Dry fruits are also rich in antioxidants that help clean the blood vessels.
A. Yes! Badam is healthy for the heart as it contains 0 cholesterol and is rich in high dietary fiber. It is recommended you eat 2-4 badams per day to keep your heart healthy and strong.
A. Absolutely! Pista is a rich source of monounsaturated acid and anti-inflammatory compounds that help keep the heart healthy by lowering down bad cholesterol levels in the body.
A. While dry fruits are healthy to eat it is recommended to eat them in moderation. Just 6-8 pieces of almonds, cashews, walnuts, and pistas are all you need to keep your heart healthy and strong while avoiding the risk of various heart diseases.