In order to reduce the risk of heart disease, you need a balanced diet with less saturated fat from red meat, more fresh fruits and vegetables, more fish, less sugar, and for some people, less calories. You can do your heart and entire cardiovascular system healthier by adding more foods that are good for the heart.
Top 10 foods for the heart
Apples contain phytochemisty element called quercetin , acts as an anti-inflammatory agent and help prevent the formation of blood clots. And apples contain vitamins and fiber. Eat an Apple, a handful of walnuts or almonds as a healthy snack or add Apple slices, fruit salad.
Almonds and other nuts contain healthy oils, vitamin E, and other substances that help keep cholesterol under control, which is important for heart health. Almonds are also a good source of protein and fiber. Almond is a product which is definitely good for the heart.
Soy protein has been proven to prevent heart attacks, and soy is an excellent protein replacement for red meat. It will reduce your intake of saturated fats.
Whole grains provide vitamins and fiber, which will help to keep your heart healthy. Make a delicious sandwich with two slices of bread from whole grains, 85 grams of lean Turkey breast, lots of sliced tomatoes and avocado and lettuce and a little mustard.
Fish is an excellent source of fatty acids that protect the heart, reducing the risk of blood clots and thrombosis. These fats support cholesterol levels normal. Eat salmon or other fatty fish from the ocean like tuna, sardines and herring at least twice a week.
Olive oil reduces the risk of heart disease by lowering your cholesterol. Choose olive oil for cooking, or dip into it a piece of whole grain hraba, add it to vegetable salads.
Tomatoes contain vitamins and lycopene, which reduce the risk of heart disease. Add thick slices of tomatoes in a sandwich or in a salad. In fact, homemade tomato sauce and canned tomato sauce that you buy in the store contain more lycopene than raw tomatoes.
Oats contain a soluble fiber called beta glucans, help to reduce total cholesterol and LDL cholesterol. Soluble fibers also help to keep your digestive system healthy. Enjoy oatmeal with just a small amount of brown sugar, and walnuts for Breakfast.
GREEN AND LEAFY VEGETABLES
Green leafy vegetables contain folic acid, which helps to maintain homocysteine levels, and vitamin E in the norm. Green leafy vegetables also contribute to the preservation of memory with age. Use fresh spinach leaves, parsley, or other greens for your favorite salad.