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%.
