Five fruits and nuts for a healthy heart

Heart ailments are widely believed to be caused by a large consumption of “harmful” foods. However, the deficiency of food items is more to blame in the findings of a study released by the European Heart Journal. The study’s results indicate that the insufficient intake of certain foods that protect against heart disease, including fruits, whole grains, vegetables, legumes, nuts, full-fat dairy, and fish, can increase the likelihood of heart attacks.

Dr Sunil Dwivedi, consultant, cardiology, Manipal Hospital, Millers Road, Bengaluru, says, “The diet today is unhealthy and has a lot of calories. It is comprised of processed foods that are low in micronutrients like minerals and vitamins. A balanced diet is needed with a limited amount of carbohydrates, the right amount of fat and protein in appropriate quantities,” he adds. He explains that this is crucial to reducing calorie intake and maintaining metabolism. This helps us avoid high cholesterol, diabetes, and high blood pressure. Dr. Harpreet Singh Gilhotra, director and head of the cardiology department at SGHS Hospital Sohana, Mohali, also believes that we require fiber to lower calories and cholesterol levels.

Dwivedi says that heart-healthy fruits are a source of nutrients called micronutrients and antioxidants. They protect us from severe coronary attacks. Dr. Gilhotra says, “Nuts are cholesterol-free and rich in omega-3 fatty acids, a type of unsaturated fatty acid that may reduce inflammation throughout the body,” Dr. Gilhotra explains. “Otherwise, inflammation can damage the blood vessels and cause heart conditions and strokes.”

What nuts and fruits are necessary for a strong heart?

  1. Apple Apples can reduce the risk of developing heart disease. Pavithra N. Raj, the chief dietician at Manipal Hospital, Yeshwanthpur, notes that apples are rich in soluble fibers, which aid in reducing the amount of bad fats in the body. The doctor further states that apples are rich in polyphenols that can help decrease blood pressure. Flavonoids found in this fruit can also lower the stroke risk.
  2. Pomegranate: Pomegranate contains vitamin C and is believed to be an antioxidant, emphasizing Raj. It helps combat oxidative stress, which is a cause of many chronic diseases, such as heart disease and diabetes.
  3. It would help if you frequently took almonds or other nuts to lower cholesterol levels and increase platelet function, according to Bharathi Kumar, a dietician at Fortis Hospital, Nagarbhavi, Bangalore. She says that consuming vitamin E through food helps protect against cardiovascular disease.
  4. PapayaRaj states that the papaya fruit is an excellent heart-healthy fruit, loaded with antioxidants, minerals, and vitamins that benefit the heart. It is an excellent source of fiber, which reduces cholesterol levels and helps in helping to control weight growth. In addition, the papayas contain beta-carotene and vitamin C. They aid in fighting inflammation and oxidative stress, reducing heart disease and stroke.
  5. WalnutsWalnuts are rich in Omega-3 fatty acids (alpha-linolenic acid), which are believed to affect cardiovascular health. They reduce the amount of LDL cholesterol, the primary reason for heart health problems. They also help reduce blood clots.

In India In India, Dr. Dwiwedi recommends that a healthy diet for the heart should include whole grains, fruits, millet, and nuts. He suggests avoiding expensive foods and eating seasonal vegetables and fruits to keep your heart healthy.

Parents should take the time to play with their children, if not daily or at all during weekends, according to Dr. Sadawarte. “Playing on a physical chessboard builds connection and bonding. Playing the same on digital space can have adverse effects on children from affecting their eyes to behavioural changes and can even lead to gadget addiction,” Dr. Sadawarte said. He further advised that one could always grab a chessboard to gift to a child and show the child the game.

Arun said the chess game has helped keep his children from distractions and unproductive activities. “They don’t watch television, play on mobile phones, or video games. Daakshin plays a lot of other games but he prefers and enjoys playing chess,” Arun said.

Dinakara claims that playing chess can be an enjoyable distraction, and excessive play is not a good idea. “When parents notice that their child is really addicted to a game, they need to seek professional guidance to help them walk on the right path,” Dinakara stated.


The introduction of chess as a pastime early on can aid in the development and growth of children. Chess can help children develop their brains, concentration, and memory. It also boosts confidence and self-esteem. It’s a great way to get away from the digital world.


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