Apart from being high in protein oily fish like salmon and mackerel are rich in heart healthy omega 3 fatty acids. The American Heart Association recommends eating at least two servings of fish per week. However to avail of the benefits of omega 3 cook wisely. Avoid frying. Bake, grill, steam or prepare a delicious curry instead. Pair with other omega rich ingredients like flaxseeds and soya.

Try - Grilled Fish with Flaxseed Chutney, Baked fish with sundried tomato, Air fried lemon fish

Oats help in lowering cholesterol which otherwise can clog the arteries and cause heart attacks and other problems. So that makes oats your heart’s best friend. A bowl of oatmeal for breakfast is a great way to stock up on antioxidants, stay healthy and care for your heart.

Try – Healthy broken wheat and oats Dhokla, Oats with dry fruits, Quick oatmeal Uttapam

Blueberries have an abundance of vitamin C and anti-oxidants which are great for your heart. One of the ways it protects it is by preventing plague formation in the arteries thereby promoting smooth flow of blood to the heart. The anti-oxidants present in blueberries prevent the heart from oxidative damage and inflammation too. ½ a cup of mixed berries are a great healthy snack.

Try - Blueberry buttermilk pancakes, Sweet yogurt with berries

This no calorie, antioxidant rich tea too prevents the heart from oxidative damage. Catechins present in green tea help improve the lipid or fat profile in the body. It also helps preventing atherosclerotic – a condition in which plaque builds up in your arteries. All these factors and benefits calls for at least two cups of green tea in a day for a healthier heart.

Try – Green tea golgappe, Chilled green tea with honey, Green tea and yogurt ice cream

Nuts like almonds, pistachios and walnuts help reduce bad cholesterol and blood pressure in turn shielding the heart from several lifestyle related diseases. A handful of mixed nuts a day are an ideal serving. Make sure you include walnuts because they are the only nuts with Omega 3.

Try – Aubergine and nut roll, Barley and crunchy nut salad, Walnut Pesto pasta, Walnut grape raita

For more recipes using these and more hearth healthy ingredients browse through SanjeevKapoor.com