What are the healthy foods that can be used for better heart health ?

   The BEST food for HEART is – AEROBICS not banana,

 NO short cut here – no food can replace exercise in this regard, consider this more than any  food and add in your daily routines,

Food in general most of the highly pigmented fruits and vegetables are good for cellular health –loaded with natural minerals, vitamins and antioxidants,

AVOID RED MEAT –it is proven that iron load is more harmful than high cholesterol level,

List is HEART HEALTHY FOODS:

v      Eat fish high in omega-3s, such as salmon, tuna, mackerel, and sardines

v      A handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart

v      Berries are chock full of heart-healthy phytonutrients and soluble fiber

v      Try blueberries, strawberries, cranberries or raspberries in cereal or yogurt

v      Flaxseeds contain omega-3 fatty acids, fiber and phytoestogens to boost heart health

v      Take them in ground or milled form to reap the greatest benefit

v      Oatmeal: the comfort-food nutrient powerhouse

v      Dark beans, such as kidney or black beans are high in fiber, B-vitamins, minerals and other good stuff

v      A 4-ounce glass of red wine (up to two for men and one for women per day) can help improve good (HDL) cholesterol levels

v      Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers and acorn squash are packed with carotenoids, fiber and vitamins to help your heart

v      Popeye was right – spinach packs a punch! Use it in sandwiches and salads instead of lettuce

v      Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber

v      Tender, sweet asparagus is filled with mighty nutrients such as beta-carotene, folate and fiber  

v      Tomatoes – even sun-dried varieties in winter months – provide lycopene, vitamin C and alpha- and beta-carotene

v      Dark chocolate is good for your heart health, but just be sure that it’s at least 70 percent cocoa

v      Crisp, fresh broccoli florets dipped in hummus are a terrific heart-healthy snack with a whopping list of nutrients including vitamins C and E, potassium, folate, calcium and fiber.

v      EAT HEALTHY AND STAY HEALTHY.

Many foods can help keep your heart at its best. Some help lower your blood pressure. Others keep your cholesterol in line. So add these items to your shopping cart:

1. Salmon

This ocean-going fish is a top choice because it’s rich in omega-3 fatty acids. “Omega-3s have an anti-clotting effect, so they keep your blood flowing,” says Rachel Johnson, PhD, RD,  Bickford Professor of Nutrition at the University of Vermont. They also help lower your triglycerides (a type of fat that can lead to heart disease).

Aim for at least two servings of oily fish each week, says the American Heart Association. A serving is 3.5 ounces.  That’s a little bit bigger than a computer mouse.

Other options: Tuna, trout, sardines, and mackerel.

1. Walnuts.

Nibbling on 5 ounces of nuts each week may cut your risk of heart disease in half. Walnuts have lots of “good” fats. When you use these monounsaturated fats in place of saturated fats (such as butter), you cut your “bad” LDL cholesterol and raise your “good” HDL cholesterol.

Walnuts are also a good source of omega-3 fats. (They don’t have the same kind of omega-3s as fish, though.)

Other options: Almonds, cashews, pistachios, flaxseed, and chia seeds.

1. Raspberries

These berries are loaded with polyphenols -- antioxidants that mop up damage-causing free radicals in your body. They also deliver fiber and vitamin C, which are both linked to a lower risk of stroke.

Other options: Any berries -- strawberries, blueberries, blackberries -- are great choices. Fruits and vegetables in general are excellent choices because of their nutrients and fiber.

1. Fat-Free or Low-fat Milk or Yogurt

“Dairy products are high in potassium, and that has a blood-pressure-lowering effect,” Johnson says. When you choose low-fat or fat-free dairy, you get little to no saturated fat, the kind of fat that can raise your cholesterol.

Other options: Most fruits and vegetables also have some potassium, Johnson says. Bananas, oranges, and potatoes are especially good sources.

1. Chickpeas

Chickpeas and other legumes (lentils, other kinds of beans) are a top-notch source of soluble fiber -- the kind of fiber that can lower your “bad” LDL cholesterol. If you buy canned beans, look for low-sodium or no-salt-added varieties (sodium can raise your blood pressure). Rinse them in water to wash off any added salt.

and most of food can be your heart happy   

How to maintain a healthy heart

The heart is important and essential for life members, despite the importance of many other Members, however, possible to compensate for the work of the pancreas or kidney, for example, but can not the heart to compensate only the cultivation of artificial heart that does not last long, that in some cases, while in a lot of cases, diseases of the heart causing death directly.

Tips to maintain a healthy heart:

1. maintain movement and exercise: they are the most important ways that keep the heart healthy practice of sport Helps maintain blood pumped to the heart, which helps to stimulate blood circulation so it should exercise any kind of sport.

2. Stop smoking and alcohol: it is one of the most non-sound habits that affect the heart and all the organs of the body, especially the respiratory system must be to quit smoking immediately for each of the covered even maintains the health of his heart and his health.

3. face of obesity and weight loss:

To be rid of excess weight in the body because the obesity of the most causes of heart disease since they must follow an integrated diet totally dependent on eating fruits and vegetables and reducing fats and sugars At the same time, the practice of physical activities that help with weight loss.

4. reduce the amount of salt in food: It is well known that the amount of salt in food that exceeds a reasonable limit leads to disease infection pressure and then the incidence of cardiovascular disease is better is to reduce salt, or prevent the case originally.

5. Healthy eating:

It must be balanced eating healthy food, which relies on taking vitamins and minerals found in fruits and vegetables, whole grains and at the same time removed from any cause of the causes of high cholesterol, such as fats and oils.

6. eating fish:

Fish is a rich foods a lot of health benefits to the human body especially fatty fish, which is the first source of fat and omega-3, such as mackerel, sardines, tuna and salmon.

7. Avoid saturated fat intake:

 You should eat foods that do not have any special fat meat and ready-made foods and saturated prefer eating foods grilled or steamed instead of eating fried food.

8. dimension completely stress:

There is no doubt that the tension and stress of the main causes of cardiovascular disease so you are advised to keep away from this completely pressures.

Healthy foods for heart health:

Some of the best foods to keep your heart health include salmon, walnuts, green tea, olive oil, apples and blueberries, spinach, beans, avocado and many others: -

Nuts (almonds and walnuts): types of heart health useful nuts because of the mineral content including high magnesium and monounsaturated fat levels, which contributes to lower cholesterol levels in blood, but salted nuts not be appropriate for heart health option so you have the choice of species is salted.

Olive oil: thanks to the monounsaturated fat has become the best olive oil for cooking butter, oil, grease and other contains a number of low-calorie and polyphenol antioxidant that reduce heart inflammation, olive oil is the first cut best oils .. !!

Cabbage sprouts: Cabbage contains anti-inflammation of the heart works to lower blood pressure and improve blood sugar are important for people at risk of diabetes and heart.

Salmon: often is the best healthy foods for a healthy heart is a rich source of acids such as omega-3 fatty acids that help reduce harmful cholesterol levels as well as the proportion of selenium in fish.

Green Tea: contains antioxidants such as flavonoids that the presence of large quantities in green tea is ideal for reducing chronic diseases and improves metabolism by as he studies and research reduces heart attacks by 50%.

Dark chocolate: Contains flavonols, compounds that prevent blood clotting, which reduces the chances of strokes and heart attacks as the Alibakatchen located in the black chocolate can lower blood pressure and improve vascular health by increasing nitric oxide levels and some other important system Heart vehicles.

Blueberries: Contains powerful antioxidants including anthocyanins that reduce inflammation as the high fiber, potassium and vitamin C ratios help to regulate metabolism, improve digestion, high blood pressure thus contribute to heart health.

Whole grains: such as rice bran capable of reducing the content of gluten in the body are associated with the reduction of cholesterol, which works to clogged arteries, thus sclerosis levels.

Chia seeds: These seeds low calories and high in fiber and omega-3 fatty acid.

Avocado: those delicious fruit that can increase good cholesterol levels and works to lower bad cholesterol levels, which increases the strength and health of the heart and blood vessels of your own.

Grains and legumes: soluble fiber prevents the formation of cholesterol and flavonoids it prevents blood clotting and protect against hardening of the arteries, heart attacks and strokes.

Apple: contains antioxidant compounds of high oxidative stress and polyphenolic health of the heart, which is working on the absorption of cholesterol in the body and fibers that eliminate LDL cholesterol altogether.

Spinach: With leafy vegetables, broccoli, kale contains a blend of vitamins and minerals, including potassium, vitamin B and calcium, which reduces inflammation and works to lower blood pressure.

Raisins: contains high levels of natural enlarged blood vessels and potassium reduces blood pressure and reduces blood clots that lead to strokes and heart attacks.

tomatoes :

Tomatoes excellent natural source of vitamins (A and C), which is full of potassium and fiber, tomatoes contain a high concentration of lycopene which is based with the other vitamins and minerals to help in the prevention of diseases. Research suggests that eating a tomato is cooked more useful, and the reason for this is that the vitamin C in which at least after the cook.

Yogurt:

 Research has shown that yogurt strengthens the immune system and may protect against gum disease and gum disease possible that a person's heart disease.

Beans:

Eating beans on a regular basis is good for the heart; so that one study has shown that the presence of half a cup of cooked beans daily in the dining lowers blood cholesterol, they are beneficial to the health of the heart, which is the main reason to dissolve the soluble fiber in the body.

There is  kind of banana which found in tropical countries that can help regulate the heart work properly we called it 'sabah" its rich in mineral, magnesium, potassium that fights for clogging of the arteries or veins due to cholesterol. There are some other food, however sabah is number one of the list for heart healthy food.

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