Rich Diet Tips for a Healthy Heart

A healthy heart to love, a healthy heart to live, a healthy heart to feel, in short a healthy heart for a healthy you is essential for life! But the sad part is that leading research confirms that heart attacks would be one of the prominent reasons of death among Asians, diseases of the heart are killing more and more people throughout the world. And at such times, the most important ways by which you can maintain a healthy heart, is through a healthy diet.

This means avoiding saturated fats and foods high in cholesterol and sugar levels, while including a balanced diet with fresh fruits and vegetables, more fish, more fiber and fewer total calories. This is the way to make your cardiovascular system healthier:

Some of the most important foods that you must never miss to include are:

Olive Oil

To begin with, a healthy heart requires more of unsaturated fats (good fats) and essential fatty acids and has to do away with saturated fats and Trans fats (bad fats). Using olive oil for cooking would ensure a healthy cardiovascular system as it helps in reducing the risk of heart disease by lowering the LDL cholesterol levels (the bad cholesterol levels) as there is monounsaturated fat in olive oil.  In simple terms, the monounsaturated fats present in olive oil help in keeping the coronary arteries clear so that they can continue their supply of oxygen and nutrients to your heart, for it to keep pumping. Also olive oil contains polyphenols that work as antioxidants to keep your heart healthy, reduce inflammation and prevent some forms of cancer.

Whole Grains

Whole grains can be beneficial to your heart in ways in which processed grains like white flour simply can’t. Whole grains provide an excellent source of fiber and contain a variety of vitamins and minerals that help to keep your heart healthy. Try and replace your white breads with whole grain breads and make a deliciously healthy sandwich. Switch from white pasta to whole grain pasta too. Certain types of dietary fiber also can help reduce blood cholesterol levels and may lower the overall risk of heart disease.

Oats

Oats are nourishing whole grains and a great source of vitamins, minerals, and cholesterol-lowering fiber, called beta glucan that helps reduce total cholesterol and LDL cholesterol (bad cholesterol) levels. A diet high in oats can reduce the risk for heart disease. Research shows oats may help prevent certain cancers. Enjoy a warm bowl of oatmeal with a small amount of brown sugar, and lots of strawberries and walnuts for breakfast and it will keep you feeling full for hours with its high fiber content. Cold cereals made with oats are also great with low-fat milk or soy milk plus slices of fresh fruit.

Red wine

Here you have a healthy reason for indulgence! Red wine contains a powerful antioxidant that has been shown to be good for your heart. Studies show that only 4 to 8 ounces of red wine is needed each day. Some research has shown that a light intake of alcohol is associated with a reduced risk of heart disease. For women (and men over age 65), the recommendation is no more than one glass, or 5 ounces, of wine daily. For men under age 65, it’s no more than two glasses, or 10 ounces, daily. Be sure, to enjoy red wine in moderation.

Soy Protein

Soy protein, an inexpensive, high-quality protein has been shown to prevent heart attacks as it contains high levels of polyunsaturated fats (good fats), fiber, vitamins, and minerals — all of which make for a heart-healthy diet. Also, a diet rich in soy protein can lower triglycerides, which help prevent cardiovascular disease and keep your heart strong and healthy. Also, soy makes an excellent protein substitute for red meat, thereby helping in reducing your saturated fats  (bad fats) intake. Add tofu to your favorite stir fry or pour soy milk on your morning cereal.

Salmon

This cold-water fish (easily available in India) is a great source of protein and is also packed with heart-healthy omega-3 fatty acids that protect your heart by reducing both inflammation and the risk of blood clots. These fats also work to keep your cholesterol levels healthy. The American Heart Association advises eating salmon twice a week for benefits that go beyond heart health. Moreover, Salmon is versatile, easy to cook, and tastes great. For a heart-healthy meal, try grilled salmon steaks with a green vegetable and a side salad with a sprinkling of lemon juice. Or, simply, wrap salmon with herbs and chopped onion and tomatoes in parchment or aluminum foil and grill for a satisfying meal.

Make sure to:

• Consume very little red meat and generous amounts of legumes. Legumes, which include beans, peas, lentils et al, provide proteins, are low in fat and contain no cholesterol.
• Have sweets only on certain occasions.
• Use herbs and spices instead of salt to add flavour to your food
• Get plenty of physical activity, at least one hour daily
• Include an apple in your daily diet as these contain all the essential ingredients that make for a healthy heart.
• Snack on almonds regularly as these help keep cholesterol levels in check.
• Stop smoking!

Begin now to ensure a strong, healthy and a happy heart always!

Via: Mediamanage