Healthy Diet Ideas Recommended for a Diabetic Person

Cardiovascular diseases are becoming a major health concern nowadays. Heart problems accompanied by blood pressure and cholesterol are due to combination of various factors like sedentary lifestyle, unhealthy eating habits, lack of exercises and stress. A good and healthy diet is a prime need for a healthy heart, apart from active lifestyle and regular exercises. A person can make the heart and entire cardiovascular system even healthier by adding the following 10 foods in the diet.

Green leafy vegetables which include spinach, fenugreek, lettuce, radish leaves etc. are completely heart-friendly dietary substances and reduce the risk of heart disease in a human body. They contain folic acid, potassium, calcium and magnesium which aid in optimal functioning of the heart. They are very low in fat, calories and high in fibre content and studies have revealed that regular intake of green leafy vegetables can reduce risk of heart disease by 11%.

Recommended diet:

• Sprouts salad with dressing of fresh or semi-boiled spinach leaves, fresh lettuce leaves and other greens cut coarsely with a sprinkle of lime juice on it.
• Spinach or lettuce leaves boiled and cooked with pulses can be taken atleast once every week.

Oats contain plenty of omega 3 fatty acids, folate and potassium. This fibre rich food contains beta-glucan which aids in bringing down bad cholesterol levels in the body.

Recommended diet:

• An oatmeal breakfast consisting of coarse oatmeal cooked in low fat milk or soy milk with little brown sugar and loaded with fresh fruits and nuts like blueberries, strawberries, apples and walnuts.
• An oatmeal bar can be had as a snack item.

Salmon is the best source of omega 3 fatty acids which prevent inflammation in heart and prevent clots. Two servings of salmon every week can reduce the risk of heart diseases by one-third. A person who is not fond of salmon can try other oily ocean fish like tuna, sardines or herring.

Recommended diet:

• Grilled fish steaks with a green vegetable salad and lime juice added to it.

Whole grains whether wheat, barley, millet, pulses or beans are rich in fibre content and full of vitamins. The combination of vitamin E, iron, magnesium and other anti-oxidants help in reducing blood pressure and keeping heart healthy.

Recommended diet:

• Delicious whole grain bread sandwich with load of vegetables and lettuce with mustard added to it.
• A multi-grain bar made of oatmeal, wheat bread crumbs, rice bran, barley, millet and peanuts.

Olive oil is heart-friendly oil with anti-oxidants and mono-saturated fats whose consumption reduces bad cholesterol (LDL) in the body.

Recommended diet:

• Veggie salad comprising of five vegetables with a dressing of extra virgin olive oil.
• Grilled fish in olive oil.
• Dip of whole wheat bread with olive oil in a bowl with a bit of balsamic vinegar and oregano sprinkled on it.

Soy protein has the power to prevent heart attacks and is a good substitute for red meat which has unsaturated fat and bad cholesterol.

Recommended diet:

• Boiled soya chinks in a tomato base.
• Have plain soy milk in the morning.
• Add tofu to the veggie stir fry.

Tomatoes contain vitamins and lycopene which can reduce risk of heart attacks. They are rich in vitamins which act as blood purifier in the body.

Recommended diet:

• Whole wheat bread sandwich with raw tomatoes.
• Salads with loads of tomatoes, cucumber with dressing of coriander leaves and lime juice.
• Pasta cooked in tomato sauce.

Apples contain quercetin which acts as an anti-inflammatory agent. Apple has soluble fibre in its pulp which helps in lowering cholesterol and insoluble fibre in its skin which helps keep the human body regular.

Recommended diet:

· Add apples to a bowl of oats or multi-grain cereal.

· Eat apple with skin as a snack item instead of deep fried items.

· Thin apple slices with walnuts can be added to a salad.

Almonds and other nuts are rich in protein, fibre content and also contain vitamin E, B17, minerals like magnesium, iron, zinc and mono-saturated fats.

Recommended diet:

• Almonds can be eaten as a snack in raw form or roasted in a bit of olive oil.
• Add few almonds on green bean salad or asparagus with lime juice.

Red wine contains antioxidants and flavonoids which are good for the heart if consumed in moderation.

Recommended diet:

• Four to eight ounces of red wine a day is good for the heart.

A person can keep his heart healthy by regular exercises, choice of healthy fat and oils, inclusion of plenty of fibre in diet, choice of carbohydrates by including more of fruits and vegetables instead of fried foods, adopting healthy cooking habits and adding all heart friendly foods as listed above. A conscious food choice can go a long way in keeping the body and heart healthy and fit.