| Online: | |
| Visits: | |
| Stories: |
Alex Noudelman | Foods for Health Heart
By Alex Noudelman
Choosing heart-healthy foods is a very important step in the overall well-being of your body. If you opt to eat only fresh foods which are loaded with antioxidants and heart-healthy fats, it will greatly reduce your risks of developing heart diseases and eliminate the risks of having a heart attack. These top 10 best foods for the heart will give you a guide as to how to choose, prepare and serve heart-healthy meals for you and your family.
Salmon
Full of Omega 3 fatty acids, salmon has been medically proven to help lower blood pressure and decrease blood clots formation. If you are someone with heart problems or has a family history of having heart diseases, make sure to consume at least 2 or more servings of salmon dishes every week and you will reduce your risks of developing a heart attack by 30%. Choose the wild salmon because it is fresher and is not loaded with pesticides, insecticides and heavy metals. However, if you do not like salmon, you can choose other kinds of oily fish such as sardines, herring and mackerel which have the same nutritional value.
Oatmeal
For a quick breakfast, prepare a bowl of oats with fresh fruits and honey for a meal loaded with omega-3 fatty acids, potassium and folate. Oats are also good for the immune system, rich in antioxidants, stabilize blood sugar, lower risk of diabetes, prevent breast cancer, and are gluten-friendly. For a full blast of fiber, opt for the old-fashioned oats rather than the instant ones.
Avocado
Avocado is packed with monounsaturated fats which lower the LDL levels in your blood and increases the levels of HDL. Avocados are also rich in potassium which is essential to keep the heart in good condition. You can include slices of avocado in your sandwich or burger or salad, or puree it for your salad dressing. You can even eat it as it is.
Nuts
Other best foods for the heart are walnuts, almonds, macadamia, hazelnuts, pecans, pine nuts, pistachios and cashew which are packed with vitamins, minerals, monounsaturated fats, polyunsaturated fats and omega-3 fatty acids which are all good for your heart. Eat at least 2-4 servings of dishes with nuts for a heart-healthy week ahead. You can include different types of nuts in your granola mix, bowl of oats or in your favorite cookie dough which kids will enjoy eating, too.
Olive oil
Olive oil is great for salad dressings, vinaigrettes, grills, and in frying. Loaded with monounsaturated fats, olive oil will aid in the reduction of LDL levels in your body and your risks of developing heart illnesses. Opt for the extra-virgin or virgin varieties because they are not over-processed. You can substitute your butter in cooking with olive oil for heart healthier meals. Olive oil is also great for pasta, poaching, marinating and even desserts.
Berries
Whether strawberries, blueberries, blackberries, raspberries or bilberries, they are good for your heart. Consuming a minimum of 1cup of mixed berries in 2 months will show significant increase in your HDL levels and improvement in your blood pressure. Polyphenols, which are found in berries, increases the levels of nitric oxide which contributes to the easing of the blood vessels. Snack on fresh strawberries or turn them into salads, muffins, cookies, pancakes, cupcakes, smoothies and ice cream.
Legumes
Half a cup of cooked beans in your daily meals will significantly lower your cholesterol levels and aid in a better glycemic control. Legumes like pinto, lentils, chickpeas, and kidney beans are high in soluble fiber which keeps the cholesterol from being absorbed in the gut, making it a good choice for persons with diabetes, hypoglycemia, or insulin resistance. Beans contain significant amounts of folic acid, antioxidants, magnesium and vitamin B6. You can always include beans in your meals like black bean salad, chickpea hummus, bean stew or white bean cakes.
Flaxseed
Flaxseed contains lignans which are natural antioxidants that decrease the cell-damaging activities of free radicals, boosts overall wellness and slows the aging process. Flaxseed has up to 700 times more lignans than legumes and whole grains. It is also high in soluble fiber which is good for a heart healthy diet. In order to have a daily dose of flaxseed in your everyday foods, keep it handy in your refrigerator and add in to your coffee, oatmeal bowl, shakes, smoothies, salad dressings, muffins or breads. Because flaxseeds have very high fiber content, start with 1 tablespoon per day and slowly increase to 2-3 tablespoons later on.
Chocolate
Dark chocolate is rich in flavanol which has a blood thinning effect that helps your cardiovascular health and immune system. If you have healthy blood vessels, you have lower risks of type 2 diabetes, high blood pressure, dementia and kidney problems. Consume chocolate or cocoa in its purest or simplest form to maximize the nutritional benefits. Cocoa contains epicatechinwhich boosts nitric oxide that is very important in maintaining healthy blood vessels. Choose dark chocolate that has 70% cocoa solids. Enjoy chocolates and cocoa in your hot beverage, fondue, cakes, and other ways of using chocolates.
Soy
Soy has no cholesterol, low in saturated fats, contains essential fatty acids, dietary fiber, vitamins and minerals, and is a great source of lean protein which is essential to maintain a healthy heart. Choose the best foods to eat to enjoy soy in a variety of ways, such as soy yogurts instead of dairy yogurts, roasted soy nuts instead of potato chips, frozen soy desserts instead of regular ice cream, tofu instead of beef steak, and soy veggie dogs instead of beef franks. You can even fuel yourself up with a glass of ice cold soy milk to keep you going throughout the day. Always make sure to check the sodium contents of some processed products to keep your sodium intake on track.
Maintaining a healthy heart is always paired with regular exercise, eating more fruits and vegetables, and consuming foods low in cholesterol, saturated fats and total fat. Do not forget to balance your food intake with your physical activity to ensure overall wellness and optimal health.
About Alex Noudelman
Alex Noudelman is a digital marketing expert as well as educator with 6 years of marketing and teaching experience. He received his Honors B.A. from York University and a Masters in Adolescent Education from D’Youville College.
