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Keeping World Heart Day in mind, which is observed on September 29, to keep your heart healthy include salmon, which is high on Omega 3 and munch walnut to lessen the risk of cardiovascular disease, says an expert.

Saumya Shree, food specialist at BiteClub.in, a food-tech-logistics start-up based in Gurgaon, has shared top five heart healthy foods.

Salmon: Loaded with omega-3 fatty acids, this cold water fish has lots of health benefits for the human heart. Having this oily fish two times a week is the best way to keep the heart in fine fettle. It's heavenly taste and easy-to-cook nature are other reasons why including salmon in one's weekly food routine is not a hassle.

Oatmeal: Rich in a kind of fibre that cuts the LDL cholesterol, oats are a great source of nutrients and energy. To keep the cholesterol level in control, one and a half cups of cooked oatmeal, containing the required amount of beta-glucan, keeps the heart in the pink of health.

Blueberries: Rich in fibre and vitamin C, blueberry is a disease-fighting food that combats heart ailments effectively. Have them for breakfast or with a wholegrain meal during lunch, mix them with other fruits and make a fruit salad or have them raw, blueberries are the best option to prevent heart diseases.

Walnuts: Munch on at least five ounces of walnuts every week to lessen the risk of cardiovascular disease. Packed with mono-saturated fats, these nuts reduce one's low-density-lipoprotein (LDL) cholesterol and increase the high density-lipoprotein (HDL) cholesterol that is good for health. These are also rich in Omega-3 fats.

Dark chocolate: Packed with flavanols, dark chocolate keeps the blood pressure in control and averts clotting of blood. Besides this, it also serves as an antioxidant that prevents the pile-up of unhealthy cholesterol. Dark chocolate with 70 percent cocoa content has minimum sugar levels, making it an ideal food choice to prevent cardiovascular disease.


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