Your Heart deserves a healthy serving of foods that will not only help prevent heart disease but also ensure optimal performance. Try to imagine the heart as a pump which pumps out 5 to 6 liters of blood continually all over our body every minute of every day for the rest of our lives, bathing our tissues and organs in life nourishing nutrients. Since Heart disease is the leading cause of death in the United States, it's important on your part to have an idea of the food types which have beneficial effects on our hearts. The way to go about maintaining a balanced and healthy diet is to not stick with just a particular food group. Make it a habit of incorporating fruits, vegetables, grains, and nuts in your daily meals, as well as cheeses and yogurt. Remember that ALL FOOD have nutritional value, some having more than others.
Nutrition has developed into a science so these days it's more than just our preference of taste. Now you must understand that Heart Disease is a rather broad term and there are many forms of heart diseases. These food types affect the heart and consequently decrease the risk for heart Disease by mechanisms included under each food type. The following have been shown to decrease the risk for Heart Disease as well help our Heart to perform optimally:
1. Apples. Why are they good for my heart?
The old saying,"An apple a day keeps the doctor away.", still holds true to this day and age. Apples are rather versatile fruits in that you can carry them around in your pocket and even slice them up and add them to your favorite salad. Besides being a good source for fiber it contains QUERCETIN, a phytochemical which has anti-inflammatory properties as well as help prevent development of blood clots.
2. Oatmeal. Why is it good for my heart?
Oatmeal and foods rich in fibers such as wheat bread help our digestion in that they constitute for bulk. They also absorb some of our bad cholesterol ( LDL Cholesterol) in transit helping to lower our total body cholesterol. Oatmeals are jam-packed with omega 3 fatty acids, folic acid, magnesium, niacin, calcium, and potassium as well.
3. Almonds. Why are they good for my heart?
Almonds are rich in fiber and omega 3 fatty acids which helps prevent inflammation and reduces the risk for plaque formation in our blood vessels. They also contain anti-oxidizing supplements like Vit. E, phytosterols, monounsaturated and polyunsaturated fats.
4. Red Wine. Why is it good for my heart?
Red wine is a staple in the diets of some cultures and for good reason. It not only primes our taste buds making our meals all the more enjoyable but also contains an anti-oxidant called RESVERATROL which has been shown to be good for our heart.
5. Tomatoes and tomato sauce. Why are they good for my heart?
Tomatoes contain a natural substance called LYCOPENE. It's also good for the heart. What's worth noting is that the canned tomatoes or your favorite brand of tomato sauce actually contains more lycopene than raw tomatoes. Lycopene decreases the incidence of stroke, heart disease, and the ageing of our vessels.Lycopene can also be found in watermelons, grapefruit (pink), papaya, apricots, and guava (surprise!).
6. Salmons, Sardine, Herring, and Tuna. Why are they good for my heart?
These "oilY" fishes contain a fish oil called omega 3 fatty acid which reduces the risk for clot formation in the blood vessels as well as being a potent anti-inflammatory agent. What's more, salmon contains a potent anti-oxidizing carotenoid called ASTAXANTHIN.
7. Tofu and Soy Milk. Why are they good for my heart?
Tofu reduces the risk for heart disease because it can be used as a protein substitute.Soy contains compounds called Isoflavones which has been shown to reduce total cholesterol levels by 10%.
8. Olive Oil. Why is it good for my heart?
Olive oil has been shown to reduce LDL cholesterol thereby lowering total body cholesterol and risk for heart disease.
9. Green Leafy Vegetables. Why are they good for my heart?
Besides being packed with nutrients and trace elements like iron, green leafy vegetables are also jam-packed with folic acid. Folate or folic acid lowers homocysteine levels in our body. They are also excellent sources of LUTEIN, POTASSIUM, not to mention being fiber rich as well.
10.Garlic and Onions. Why are they good for my heart?
Sulfur compounds in garlic lower our bad cholesterol (LDL) and helps lower blood pressure as well. Onions contain the natural plant anti-oxidant QUERCETIN, which has a protective role in heart disease and cancer.
11.Avocado. Why is it good for my heart?
Avocadoes are the go to guys when you want fast transit of beta-carotene rich foods as well as lycopene rich ones. How do they do that? They aid faster absorption of these carotenoid containing foods.They also lower LDL cholesterol and helping raise the level of HDL cholesterol (the good cholesterol) Via the unsaturated fat OLEIC ACID, of which they have in abundance..
12.Blueberries. Why are they good for my heart?
Blueberries and berries in general are good cardiovascular foods in that they are packed with anti-inflammatory substances which helps reduce the risk for heart disease. Rich in Vit. C, Potassium, Magnesium, Lutein(a carotenoid), and Beta-carotene. NOTE: Raspberries contain ELLAGIC ACID which has been shown to stall the growth of some cancers.
13.Black beans and Kidney beans. Why are they good for my heart?
Fiber rich (soluble type) and contains omega 3 fatty acids and trace elements like calcium.
14.Flaxseed. Why is it good for my heart?
Contain omega 3 and omega 6 fatty acids, phytoestrogens, and fiber. Best served ground and mixed in with other foods.
15.Brown Rice. Why is it good for my heart?
Rich in niacin, B-vitamins,and magnesium. Excellent source of fiber too.
16.Carrots. Why are they good for my heart?
Beta-carotene, the antioxidant found in orange colored vegetables and some green leafy ones held lower heart disease because of it's anti-oxidant properties. Beta-carotene's true forte, however, is it's anti-cancer role.
17.Broccoli. Why is it good for my heart?
Broccoli is rich in Vit. C, Vit. E, Calcium, Folic acid, Potassium, Beta-carotene, not to mention fiber-rich as well.
18.Asparagus. Why is it good for my heart?
Besides an excellent source of fiber, asparagus is rich in B-vitamins, folic acid, and beta-carotene.
19.Red bell peppers. Why are they good for my heart?
Contains beta-carotene, B-vitamins, Folic acid, Lutein, and Potassium.
20.Oranges. Why are they good for my heart?
Besides the usual Vit. C, oranges have a multitude of other "good stuff" which are all good for your heart. These include Beta-carotene, Potassium, Folic acid, and if you're going to eat the fruit or drink the pulp filled juice, an excellent source of fiber too.
21.Tea. Why is it good for my heart?
Contains Flavonoids and Catechins which are anti-oxidants that help lower blood pressure and bad cholesterol (LDL), as well as their protective role on blood vessels.
22.Dark Chocolate. Why is it good for my heart?
Contains Reservatrol and Flavonoids which are also anti-oxidants with similar roles as those found in tea.
23.Papaya. Why is it good for my heart?
Papayas are amazing fruits. In the tropics they are eaten up in any which way or form in terms of preparation and recipes. Nevertheless, they are jam packed with Beta-carotene, Calcium, Vit. C, Folic acid, Vit. E, Potassium, and Magnesium.
24.Cantaloupe. Why is it good for my heart?
One of my favorite fruits, especially when served cold. Also rich n Beta and alpha carotene, B-vitamins, and Vit. C.
25.Acorn squash. Why is it good for my heart?
Rich in B-vitamins, Vit. C, Folic acid, Potassium, Magnesium,, Calcium.
26.Peanuts. Why are they good for my heart?
Full of unsaturated or "good" fat and studies show it can lower the risk for heart disease by as mush as 20%.
27.Sweet potato. Why is it good for my heart?
Rich in Vitamins C, E, A. Also, like broccoli, it's rich in Beta-carotene.
28.Wheatgerm. Why is it good for my heart?
Rich in magnesium, an important co-factor for our body's enzymes as well as Vit. E, an important anti-oxidant.
30.Bananas. Why are they good for my heart?
Bananas are packed with Potassium which helps lower blood pressure.
In truth, keeping your heart healthy involves not just picking the right foods. Among the many that should be on top of your list is LIFESTYLE CHANGES.By that I mean eradicating risk factors for heart disease such as smoking, alcohol, diets rich in high fat foods, a sedentary lifestyle, and stress. Also, it's important to understand that other concomitant diseases can have profound effects or even lead to heart disease ( diabetes, for example).Here are more pointers that's sure to help:
1. PREPARATION. Often times, food preparation is just as important as food selection. Don't overcook your food. With vegetables, practice steaming them until half-cooked instead of boiling.
2. Know your FATS. Avoid saturated or "heavy" fats as well as meals high in fats.
3. Be a Smart Shopper. A little shopping sense goes a long way. Always buy fresh and consume perishables before they go bad.
4. Make a habit to read your labels. Two boxes you should look out for are the RDA's and Ingredients boxes.
5. Practice good substitution. Know your "good" foods and food groups so substituting won't have to be at the expense of taste. For example, you can substitute tofu for meat on some dishes and you won't even know it's there.
Lastly, Don't forget to exercise when you can, eat less when you can't. It's just as important to keep your heart fit, not just well-fed. Well, until our next post. Take care of yourselves and each other, and do take good care of your heart. be seeing you guys...
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