From Cinnamon Tea to Methi Shots: 8 foods and drinks with proven heart benefits

Heart is like the engine that drives the body smoothly. From pumping blood rich in oxygen and nutrients to every organ and tissue to keeping the body running, it plays many roles and hence, maintaining a healthy heart is a necessity. A strong, well-functioning heart ensures optimal circulation, regulates blood pressure, and supports overall energy and vitality. And all this is possible, when you feed the body with healthy foods and drinks and also be active with exercise, stress management, and avoid smoking and drinking. Here are a few foods and drinks with proven heart benefits that one can add in daily diet.

It is a warming spice that can help lower blood sugar and cholesterol levels, both crucial for heart health. It is said that a cup of cinnamon tea daily may support healthy blood vessels and reduce heart disease risk. As per a study, cinnamon supplementation demonstrates significant benefits in improving cardiovascular risk factors. Cinnamon is packed with polyphenols and helps fight oxidative stress and supports overall immunity. It is said to help protect the body from chronic diseases such as heart disease and diabetes. And it also reduces inflammation, supporting overall health and well-being.

These seeds are rich in fiber and antioxidants and can help regulate blood sugar and cholesterol levels, promoting a healthy heart. A concentrated shot in the morning is a powerful detox for your cardiovascular system. In an Instagram reel video Sadhguru has mentioned that drinking fenugreek seed tea once a week or once in a month can help detoxify the digestive system, boost the heart health and cleanse the liver. He calls it a cleansing agent, which can further aid in reducing signs of many ailments.

According to a study by the National Library of Medicine, beetroot juice is said to boost cardiovascular health and these benefits are not attributed to nitrates but also to its antioxidant compounds such as betanin, flavonoids, and vitamin C, which provide additional vascular protection. Another study published in 2021 by the National Library of Medicine investigated the effects of daily consumption of raw red beetroot on metabolic markers and cognitive function in individuals with type 2 diabetes. And it was found that regular consumption of raw beetroot for 8 weeks helped in the reduction of fasting blood sugar levels, glycosylated hemoglobin (HbA1c), apolipoprotein B100, liver enzymes (AST and ALT), homocysteine levels, and both systolic and diastolic blood pressure.

It is rich in curcumin, the active compound that has anti-inflammatory properties and can protect arteries and prevent plaque buildup. It is mentioned in the study that turmeric concentrate intake can reduce BP and improve antioxidant, anti-inflammatory status and arterial compliance. Turmeric may also improve exercise performance and ameliorates oxidative stress. One can consume it in the form of warm tea, or the powder can be added to milk for added benefits.

This clear tea is packed with antioxidants called catechins, which helps improve cholesterol levels and reduces oxidative stress on the heart. It is proven that catechins, natural plant compounds found in the tea, help balance cholesterol and keep the arteries clear of buildup. Just two cups a day, one in the morning and another in the evening, can quietly guide your numbers in a healthier manner.

These nuts are rich in omega-3 fatty acids, which help reduce inflammation, improve blood lipid profiles, and maintain healthy heart rhythm. As per a study, they are one of the best plant-based sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which plays a vital role in heart and brain health. It is said that regular consumption of walnuts helps reduce inflammation, supports healthy cholesterol levels, and may lower the risk of cardiovascular disease. According to a study, they are also rich in magnesium and manganese, which help control blood pressure.

This herb is known for its blood-thinning properties, which helps lower blood pressure and cholesterol, supporting overall cardiovascular health. Garlic contains bioactive compounds like allicin that exert multiple protective effects, including lowering blood pressure, reducing plasma lipids, inhibiting platelet aggregation, and combating oxidative stress, which are key factors in cardiovascular disease. It is mentioned in the study titled Effect of garlic on cardiovascular disorders: a review, the leading Indian ancient medical text, Charaka-Samhita recommended garlic for the treatment of heart disease and arthritis for over many centuries. In another ancient Indian medical textbook, Bower Manuscript (300 AD), garlic was used for fatigue, parasitic disease, digestive disorder and leprosy.

Pomegranate is loaded with antioxidants, and is said to improve blood flow and reduce arterial plaque, making it a heart-friendly fruit. It is mentioned that pomegranate is a source of some very potent antioxidants (tannins, anthocyanins) which are considered to be also potent anti-atherogenic agents. Also, pomegranate is superior in comparison to other antioxidants in protecting low-density lipoprotein (LDL, “the bad cholesterol”) and high-density lipoprotein (HDL, “the good cholesterol”) from oxidation, and as a result it attenuates atherosclerosis development and its consequent cardiovascular events.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.