Best Foods for Your Heart
A healthy diet can be good for the heart and its size.
"You can certainly reduce your risk of developing cardiovascular disease by eating certain foods every day," says Julie Zumpano, RD, LD, a dietitian with the preventive cardiology program and nutrition at the Cleveland Clinic. "There are a variety of fruits and vegetables that are good for the heart."
"Try to eat foods that are in their natural form, as they come from the earth," says Zumpano recommending what she calls the "diet of whole foods."
This plan includes, of course, healthy food for the heart, such as fish, whole grains, vegetables and fruits, but do not be afraid to make fun time to time with a glass of red wine or a piece dark chocolate Ms. Zumpano said. It suggests that the list be used as a guide to create meals and snacks with a healthy approach. A few simple swaps can make a big difference to your heart health.
15 foods that are good for the heart
- Eat fish rich in omega-3, such as salmon, tuna, mackerel, herring and trout.
- A handful of healthy nuts like almonds or walnuts will satisfy your hunger and help your heart.
- Berries are full of fiber and soluble phytonutrients healthy for the heart. Try blueberries, strawberries, blueberries or raspberries on cereal or yogurt.
- Flaxseeds contain omega-3 fatty acids, fatty acids, fiber and phytoestogens to boost heart health. Take them as a soil or soil to reap the most benefits.
- Oatmeal: central comfort nutrients.
- Black beans like black beans or kidney disease, are rich in fiber, B vitamins, minerals and other good things. Vegetarian Chili, anyone?
- A 4 ounce glass of red wine (up to two for men and one for women a day) can help improve the good (HDL) cholesterol.
- Try marinating tofu in a sauce with fresh vegetables for a healthy lunch for the heart or dinner.
- Red, yellow and orange vegetables such as carrots, sweet potatoes, red peppers and squash are packed with carotenoids, fiber and vitamins to help your heart.
- Popeye was right - spinach packs a punch! Use in salads and sandwiches instead of lettuce.
- Fruits like oranges, melons and papayas are rich in beta-carotene, potassium, magnesium and fiber.
- Tender, fresh asparagus is packed with powerful nutrients like beta-carotene, folic acid and fiber, and provide only 25 calories per cup, or 5 calories a great spear.
- Tomatoes - even varieties dried in the sun in the winter months - provide lycopene, vitamin C and alpha and beta carotene.
- Dark chocolate is good for your heart health, but make sure it is at least 70 percent cocoa.
- , Crisp broccoli florets costs dipped in hummus is a healthy snack for the big heart, with a huge list of nutrients, including vitamins C and E, potassium, folate, calcium and fiber.
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