Diet for the healthy heart

 Ms H

Diet for the healthy heart should consist of plenty of fruits, vegetables, fibre and fish.  You should limit salt, saturated and trans fats.

Fatty fish is essential on your plate couple of times a week, salmon, mackerel, sardines and tuna contain omega3 fatty acids, which lower the risk of irregular heart beat, arrhythmia and plaque build up in arteries, atherosclerosis.

Oatmeal is high in soluble fibre, which lowers cholesterol level in blood stream. Do not purchase instant oat because it can consist of high level of added sugar.

Soy products, including tofu and soymilk, are a good way to add protein to your diet without unhealthy fats and they can decrease LDL (bad) cholesterol.

Berries are beneficial if you consume them three times a week, they contain anthocyanin and flavonoids, which decrease blood pressure.

Citrus fruits have high level of vitamin C intake is associated with reduced stroke risk and link with lower risk of heart disease.

Tomato contains Lycopene, a carotenoid, that may help get rid of (bad) LDL cholesterol, keep blood vessels open and  lower heart attack risk. Tomato is low in calories and low in sugar.

Pomegranate contains numerous antioxidants, including heart-promoting polyphenols and anthocyanins, which may help stave off hardening of the arteries.

Nuts unsalted almonds, walnuts, pistachios, peanuts and macadamia nuts contain vitamin E, which helps lower LDL cholesterol, “good for you heart” fibre and omega 3 fatty acids.

Legumes such as beans, lentils, and peas are an excellent source of protein without a lot of unhealthy fat. They lower the risk of heart disease and control the blood sugar level.

Extra virgin olive oil is a good source of monounsaturated fats, which can help reduce both cholesterol and blood sugar levels. Olives themselves—both green and black—are another source of "good" fat Do not use olive oil for cooking and frying use coconut oil instead of it.

Potato is good for your heart if it is not deep fried. It has lots of health benefits; example it is rich in potassium, which can help lower blood pressure, good source of carbohydrates.

Avocado is rich in the monounsaturated fats that may lower heart disease risk. It is also high in antioxidants and in potassium.

Flax seed and chia seed are high in omega-3 fatty acids and fibre.

Dark chocolate contains flavonoids, which may help blood pressure, clotting and inflammation.

Red wine lowers heart disease risk. Higher amounts, more than a drink or two a day, can actually increase risk. A polyphenol found in red wine, resveratrol reduces the risk of coronary heart disease and cancer.

Coffee may also promote heart health. Two cups a day could lower the risk of cardiovascular disease and stroke by 30%.

Health Benefits of Elderflower

Ms H

In late May large clusters of small cream-coloured elderflowers decorate the landscape. Elderflower, Sambucus is a genus of flowering plants in the family of Andoxaceae.

The elderflowers contain flavones and flavonols: quercetin, isoquercitin and anthocyanins,triterpenoids: β-amyrin, erythrodiol, and oleanolic acid,that are known for their antibacterial, anti-cancer, anti- inflammatory and antioxidant properties. The elderflowers hold cinnamic acid may helps with allergies and regulates blood glucose levels. The elderflower’s components showed antibacterial anti-viral and anti-inflammatory benefits as well. Tincture stops bleeding. Elderflower is also used as a gargle and mouthwash for coughs, colds, flu, and shortness of breath.

Elderflower can be dried for later use or may be soaked or cooked down into a drink or tincture. While elderflower is typically found to be safe for consumption, the leaves, twigs, and roots are toxic and can lead to the build up of poisonous cyanide in the body.

Mediterranean Diet

The Mediterranean diet is encouraged by the traditional dietary patterns of Greece, Southern Italy, and Spain^. This diet include proportionally high consumption of olive oil, legumes, seeds, fruits, and vegetables, quite high consumption of fish, reasonable consumption of cheese and yogurt, moderate wine consumption, and low consumption of meat and meat products.

This diet is rich in monounsaturated fat and fibre.

The moderate consumption of red wine contributes to good health because it contains antioxidant.

 Although a big group of these foods contain high level of salt (links to high blood pressure) the diet has beneficial health effect, which is reflected by the high life expectancy in these countries.

Addition to the diet the life style; culture and physical activity, labour is very important.

The Mediterranean diet appears to be better than low –fat diet, it decreases the risk of cardiovascular disease by 30% more, lowers the cholesterol level and blood pressure.

Compare your diet to the Mediterranean diet:

Content of Mediterranean diet	Your  diet
Olive oil Seeds Nuts Legumes Fruits Vegetables Fish Cheese Wine Meat Meat products

How you  should improve your  diet eating more: