- Diet & Weight Loss
5 Of The Best Foods for Your Heart
Heart Healthy Foods
Heart Healthy Foods
In this day and age, it has becoming increasingly difficult to maintain a healthy lifestyle. Especially with availability of fast foods and ready made, microwave meals. It is often challenging to consume the necessary foods to maintain a healthy heart. In this article, we will outline some foods that you should include into your diet if you want to reduce the risk of heart disease.
What is The Perfect Heart Healthy Diet
Tomatoes are excellent for the heart because they are rich in vitamin C and lycopene. According to Dr Mercola from Mercola.com, vitamin C is essential for the heart because it acts an antioxidant, aiding in the reparation of cell walls and arteries. It essential that we consume foods that are rich in vitamin C because the human body cannot produce vitamin C naturally. Therefore, consuming foods such as tomatoes, kiwis and oranges can help to reduce the risk of heart disease. Studies published in the Society for Experimental Biology and Medicine revealed that lycopene inhibits “the activity of an essential enzyme involved in cholesterol synthesis in an in vitro, and a small clinical study suggesting a hypocolesterolemic effect” However, there are many other factors relating to the prevention of cardiovascular disease. However, consuming plenty of foods that contain lycopene is a step in the right direction.
Avocados contain heart-healthy monounsaturated fats. They are also contain potassium, which aids in blood pressure regulation. Avocados are a good source of carotenoids and Vitamin C, carotenoids protect cell membranes. They are lipid soluble, so they guard the unsaturated fatty acids in the membrane, preventing oxidation. Prevention of oxidation is essential because oxidation produces lipid peroxides, which are detrimental to heart health. To gain maximum health benefits from avocado consumption, pair them with spinach and other vegetables like parsnips and carrots, these combinations facilitate the assimilation of other antioxidants.
Just ½ a cup of beans daily can provide enough of the necessary vitamins and minerals to aid in the preventing cardiovascular related diseases. According to Lauryn Winsome, nutrition and fitness expert from London, UK. “Beans are an excellent for the health of the heart because they contain soluble fiber. The fiber attaches itself to the cholesterol, thus preventing it from being assimilated into the gut.” She suggests consuming white, pinto, lima and kidney beans on a regular basis. Beans also contain magnesium, calcium, omega 3 fatty acids and B complex vitamins.
The American Heart Association recommends that we eat at least 2 portions of oily fish a week. Such as salmon or mackerel. This type of fish contain omega 3 fatty acids, according them, studies show that omega 3 fatty acids reduce the risk of arrhythmia's (irregular heartbeats). They also reduce triglycerides, as well reducing the growth of atherosclerotic plaque. Therefore, including a small amount of oily fish into your diet can in some way be considered a cardio-protective measure.
Studies have shown that almonds can help to lower LDL cholesterol. Almonds contain plenty of vitamin E, protein and fiber. It is necessary to include these components into your diet to reduce the risk of cardiovascular disease. A fun way of incorporating almonds into your dietary plan, is to add them into your porridge oats in the morning, grind them to make almond flour and add them to your confectionary recipes. You could also make almond milk by blending a cup of almonds with 2 cups of water, preferably use a high speed blender. Then strain mixture to produce, delicious heart healthy almond milk. Use the almond milk pulp to create some delicious cookies, or you can dry them, blend them and make homemade almond flour.
Incorporating heart healthy foods into your dietary plan can help to keep your heart healthy. However, there is no magic pill or special “superfood” that can prevent cardiovascular disease. Therefore, it is vital that you maintain a balanced, healthy lifestyle that includes plenty of exercise, healthy food, plenty of water and plenty of rest.
Heart Healthy Recipes
Find a list of a heart healthy recipe links below