20 Foods for Your Heart Health

Contents:

Medical Video: Lean & Green - The Heart Healthy Diet

Herbs and spices

If you add spices to your cooking instead of salt, you have made the right choice for the heart. The spices add flavor without bad effects. Adding lots of non-salt spices is a delicious way for a healthy heart.

Black beans

Soft black beans are full of nutrients for the heart. Folate, antioxidants, and magnesium can help lower blood pressure. Fiber in it can help control cholesterol levels and blood sugar. Add peanuts to your soup and salad.

Tips: Rinse canned beans to remove excess salt.

Red wine and resveratrol

If you drink alcohol, a little red wine may be a healthy choice for the heart. Resveratrol and catechin, two antioxidants in red wine, can protect artery walls. A little alcohol can also increase HDL (good cholesterol).

Tips: Too much alcohol is bad for your heart. For women, do not consume more than one glass a day, and a maximum of two glasses for men. You should discuss it with your doctor first. Alcohol can cause problems for people who take aspirin and other drugs.

Salmon: Super food

Salmon is considered the best food for heart health because it is rich in omega-3. Omega-3 is a healthy fat that can reduce the risk of heart rhythm disorders and lower blood pressure. Omega-3 may also reduce triglycerides and prevent inflammation. The US Heart Association recommends two servings of salmon or other oily fish a week.

Tips: Bake salmon in aluminum foil along with spices and vegetables. Have leftover salmon? Make it into a fish taco or salad.

Tuna for Omega-3

Cheaper than salmon, tuna also has omega-3. Albacore (white tuna) has more omega-3 than other tuna. Try the grilled tuna steak with dill and lemon. Also get omega-3 from the following sources: mackerel, herring, trout, sardines and anchovies.

Tips: Choose tuna packed in water, not oil, to keep it healthy.

Olive oil

This oil is a healthy fat made from crushed olives. Olive oil is rich in antioxidants that are healthy for the heart. It can also protect your blood vessels. When olive oil is used to replace saturated fats, such as butter, it can also help reduce cholesterol levels. Try using it for salads and cooking vegetables, or with bread.

Tips: For the most appropriate taste, find one cold-pressed and use it within 6 months.

Walnuts

A little walnuts a day can lower your cholesterol. These beans can also protect the heart arteries from inflammation. Walnuts are full of omega-3s, healthy fats called monounsaturated fats, and fiber. You can get the benefits by replacing bad fats like those in chips and cookies, with walnut oil ...

Tip: Use walnut oil as a salad dressing.

Almond

Almonds match vegetables, fish, chicken and desserts. They have sterols, fibers, and fats that are good for the heart. Almonds can help lower LDL "bad" cholesterol. Eat a handful of almonds in a day.

Tips: Bake almonds to strengthen the taste.

Edamame

You may have seen this bean as an appetizer in a Japanese restaurant. Edamame is a Japanese word for soybeans. The protein can help reduce cholesterol levels. A cup of edamame also has 8 grams of fiber that nourishes the heart, equivalent to four pieces of whole wheat bread.

Tip: Take frozen edamame, boil, then serve warm in the skin.

Know

Eat tofu and you will get large amounts of vegetarian protein which is also rich in minerals for heart, fiber, and polyunsaturated fats. Tofu can also absorb spices or sauces that you use for cooking.

Tips: Cut the tofu, season, then bake or saute, careful not too much oil. Add tofu to soup for protein with a little fat.

Sweet potato

Change potatoes with sweet potatoes. With a low glycemic index, yams will not cause blood sugar spikes quickly. These foods also have fiber, vitamin A, and lycopene.

Tips: Strengthen the natural sweetness by sprinkling with cinnamon and lime juice.

Orange

Sweet and juicy, oranges have perctin fiber that can fight cholesterol. This fruit also has potassium which helps control blood pressure. In one study, 2 cups of orange juice per day can improve blood vessel health, it can also reduce blood pressure in men.

Tips: Medium oranges have around 62 calories and 3 grams of fiber.

Swiss Chard

This dark leafy vegetable is rich in potassium and magnesium which can help control blood pressure. Swiss chard also has fiber that is healthy for the heart, vitamin A, and antioxidants lutein and zeaxanthin. Try serving it with grilled meat or as a base for fish.

Tips: Saute with olive oil and garlic until wilted. Season with spices and pepper.

Barley

Try mixing this wheat with rice. You can also add barley to the soup. Fiber in barley can help reduce cholesterol levels as well as blood sugar levels.

Tips: Get to know your barley. Barley whole grain is the most nutritious. Barley porridge can be used as cereal or snacks.

Oatmeal

A bowl of warm oatmeal fills your stomach for hours, prevents you from snacking, and helps keep blood sugar levels stable throughout time, so it is useful for diabetics as well. Oat fiber can nourish your heart by lowering bad cholesterol (LDL).

Tips: Want to make pancakes, muffins or other cakes? Replace one third of flour with oats.

Flaxseed

Shiny seeds like honey have three things that are good for your heart: fiber, phytochemicals called lignans, and omega-3 fatty acids.

Tip: Grind flaxseed for the best nutrition. Add to cereal, grill, yogurt or mustard on a sandwich.

Low fat yogurt

Dairy products are identical to foods that are good for bones. However, dairy products can also help control high blood pressure. Yogurt, for example, is rich in calcium and potassium. To really increase the benefits of calcium and reduce fat intake, choose low-fat yogurt

Foods enriched with sterols

Some margarine, soy milk, almond milk, and orange juice contain sterols and stanols, substances that can fight cholesterol. This plant extract blocks your intestines so it cannot absorb cholesterol. They can also reduce LDL levels by 10% without damaging "good" cholesterol.

Cherry

Sweet, sour, dry cherries and cherry juice are all good for you. They are filled with antioxidants called anthocyanins and is believed to help protect blood vessels.

Tips: Sprinkle dried cherries into cereal, muffin dough, salad, and rice.

Blueberries

Blueberries are nutritious foods. This fruit contains anthocyanins, antioxidants that help blood vessels. These antioxidants give the dark blue color of blueberries. This fruit also has fiber and many other nutrients. Add fresh blueberries to cereals, pancakes, or yogurt.

Tips:Blend the blueberries and make a sweet sauce that you can use as a dip or pour over other sweet foods.

20 Foods for Your Heart Health
Rated 4/5 based on 1774 reviews
💖 show ads