Quite literally. Treat your ticker right by having more nourishing food. We’ve got the list of the best stuff to load up on, and the worst offenders to avoid.
The most important organ in our body (the heart!) never takes a break, so keep it beating strong by supplementing it with the right foods. Cut down on foods that increase your low-density lipoprotein (LDL) cholesterol, which accumulates in the vessels and hinders blood ﬂow. Severe clogging in the arteries may lead to heart diseases and heart attacks. At the same time, fill your plate with foods that raise your high-density lipoprotein (HDL) cholesterol, which removes the bad (LDL) cholesterol in your body.
Not all fat is bad for your heart. Omega-3 fatty acids, like those found in salmon and other oily ﬁsh like tuna, mackerel and sardines, promote a stronger and healthier ticker by preventing blood clots. Healthy fat counters the effects of unhealthy fat compounds lurking in your veins.
Citrus fruits like oranges are packed with antioxidants that ﬁght oxidative stress, eliminating harmful free radicals from your system. Besides oranges, berries are also full of anti-inﬂammatory properties that lower your risk of heart disease.
Thankfully, spinach makes a regular appearance in Singapore’s food, so go ahead and ask for extra servings as vegetables like spinach and broccoli are brimming with potassium. Potassium helps to maintain a healthy circulatory system, while the high iron content in spinach keeps your blood cells healthy.
There’s a reason why almonds and walnuts are often classiﬁed as healthy snacks. They are a great source of omega-3 fatty acids that boost heart health by countering the negative effects of unhealthy fat in your bloodstream.
Replace reﬁned carbs with whole grains like rolled oats, brown rice and quinoa. Whole grains are rich in ﬁbre, which contributes to a healthier heart. Fibre clears arteries by lowering the bad cholesterol level in your bloodstream.
From buttery croissants to decadent cakes, these sinful pastries populate your system with an insane amount of butter, reﬁned carbohydrates and tons of sugar. With zero nutritional value, they offer nothing more than temporary gratiﬁcation, while spiking your blood sugar level and increasing bad cholesterol in your blood.
Sausages, luncheon meat and bacon are super addictive stuff that make an appearance at every barbeque dinner. But beware, as preservatives, sodium, sugar and trans fat ﬂood your vessels every time you eat such processed meat. Gravitate to fresh, lean cuts of meat that give a good serving of protein without the chemicals.
It counts as protein, but pork belly is chock-full of saturated fat that is not good for your heart. Opt for lean meat instead, like chicken breast, pork tenderloin and sirloin.
The creaminess of dairy products is so irresistible, but watch your intake. Having too many scoops of ice cream increases the amount of saturated fat in your bloodstream. Consume full-fat products like cheese, heavy cream, and whole-milk yogurt in moderation. Excessive consumption increases the artery-clogging cholesterol in your blood vessels.
Another culprit of bad cholesterol, chips arehigh in fat and sodium without giving you any worthy nutrients. Other offenders include fries, burgers and chicken nuggets, which are all loaded with fat. Swap deep-fried sides for steamed or baked options to reduce your saturated fat intake.