Diet for the healthy heart

by Ms H   Judit Hadnagy 

Diet for the healthy heart should consist of plenty of fruits, vegetables, fiber and fish.  You should limit salt, saturated and trans fats.

Fatty fish is essential on your plate couple of times a week, salmon, mackerel, sardines and tuna contain omega3 fatty acids, which lower the risk of irregular heart beat, arrhythmia and plaque build up in arteries, atherosclerosis.

Oatmeal is high in soluble fibre, which lowers cholesterol level in blood stream. Do not purchase instant oat because it can consist of high level of added sugar.

Soy products, including tofu and soy milk, are a good way to add protein to your diet without unhealthy fats and they can decrease LDL (bad) cholesterol.

Berries are beneficial if you consume them three times a week, they contain anthocyanin and flavonoids, which decrease blood pressure.

Citrus fruits have high level of vitamin C intake is associated with reduced stroke risk and link with lower risk of heart disease.

Tomato contains Lycopene, a carotenoid, that may help get rid of (bad) LDL cholesterol, keep blood vessels open and  lower heart attack risk. Tomato is low in calories and low in sugar.

Pomegranate contains numerous antioxidants, including heart-promoting polyphenols and anthocyanins, which may help stave off hardening of the arteries.

Nuts unsalted almonds, walnuts, pistachios, peanuts and macadamia nuts contain vitamin E, which helps lower LDL cholesterol, “good for you heart” fibre and omega 3 fatty acids.

Legumes such as beans, lentils, and peas are an excellent source of protein without a lot of unhealthy fat. They lower the risk of heart disease and control the blood sugar level.

Extra virgin olive oil is a good source of monounsaturated fats, which can help reduce both cholesterol and blood sugar levels. Olives themselves—both green and black—are another source of "good" fat Do not use olive oil for cooking and frying use coconut oil instead of it.

Potato is good for your heart if it is not deep fried. It has lots of health benefits; example it is rich in potassium, which can help lower blood pressure, good source of carbohydrates.

Avocado is rich in the monounsaturated fats that may lower heart disease risk. It is also high in antioxidants and in potassium.

Flax seed and chia seed are high in omega-3 fatty acids and fibre.

Dark chocolate contains flavonoids, which may help blood pressure, clotting and inflammation.

Red wine lowers heart disease risk. Higher amounts, more than a drink or two a day, can actually increase risk. A polyphenol found in red wine, resveratrol reduces the risk of coronary heart disease and cancer.

Coffee may also promote heart health. Two cups a day could lower the risk of cardiovascular disease and stroke by 30%.

Why Are Blueberries A Great Heart Food?    

by Len Kluver

Why Are Blueberries A Great Heart Food, they have been known to help blood vessels become stronger against oxidative pressure that may be a cause to heart disease. That in turn may help increase blood circulation and protect your heart. They are known to slow down the build-up process of so-called "bad" cholesterol that aid in a stroke and cardiovascular disease. Blueberries are also extremely anti-inflammatory and their proanthocyanin performance is essentially protecting our cardiovascular system.

There are several major diseases that are associated with cardiovascular disease that is part of the heart and circulatory structure. Coronary heart disease or also known as ischemic heart disease is known to be the number one cause of death, approximately 40% of those in the cardiovascular disease group. This disease caused by the narrowing of the coronary arteries, those vessels that supply blood to the heart muscle are known to buildup plaque, a cholesterol-rich fatty deposit on the walls of the artery, a development known as atherosclerosis.

Other diseases in cardiovascular disease group are angina pectoris, heart attack, stroke, high blood pres¬sure, rheumatic heart disease, peripheral heart disease, congenital heart disease, and congestive heart failure. Envision 50,000,000 people in the United States that are dealing with what is known as €the silent killer€, high blood pres-sure, 12,000,000 enduring coronary heart disease, 6,000,000 experiencing angina pectoris, and 7,000,000 suffering from a heart attack. As you can see, the cardiovascular group of diseases unfortunately, comes in several types of diseases.

Why are blueberries a great heart food, they have a high level of antioxidants known be directly related with cardiovascular well-being. Oxygen and oxygen radicals stream through the cardiovascular system, gradually and regularly 24 hours a day each year as tissues and organs become subject to damage as a result of radicals. Antioxidants also play a vital part in protecting the nervous system, vascular capillary system, the heart muscles and providing nutritional maintenance of cardiovascular tissues Antioxidants decrease and restore damage initiated by oxy¬gen radicals in the heart, lungs and circulatory system everywhere in the body.

In an attempt to decrease cholesterol levels in blood plasma and bad cholesterol, blueberry enhancements in general has been shown to be beneficial. They have shown to be beneficial in the process of regulating blood pressure and having a generally helpful outcome on blood vessel activity. Due primarily to a greater volume of the antioxidant anthocyanin, studies have shown that blueberry wine to have 2.42 mmol of these protecting plant com-pounds are more beneficial to good cardio protection than red wine which contains 2.04 mmol of free radical absorbing antioxidants.

Why are blueberries a great heart food, they are known to be number one for their high content of fiber, an abundance of antioxidants, along with the capability of eliminating bad cholesterol in the body, known to cure heart disease, which makes the blueberry a perfect addition to any healthy diet.

Currently there is ongoing research into possible benefits that blueberries may lessen the danger of blood clots and to lessen the frequency of cardiovascular disease. Another benefit is the strong effect they have on cholesterol. A compound discovered in blueberries known as Pterostilbene has known likely for being established into a nutraceutical to be used to reduce cholesterol, fight obesity and heart disease.

Research has shown that by reducing inflammation in the arteries around the heart, it will function longer and more efficiently. Nutrients in some well-known foods that have high levels of antioxidants perform as anti-inflammatory agents to protect the heart muscle from destruction. Antioxidants have been very supportive in protecting cardiovascular health. Various antioxidant vitamins and phytoantioxidants have been known in conducting a key role in lessening the danger of cardiovascular disease. 

http://goarticles.com/article/Why-Are-Blueberries-A-Great-Heart-Food/5719702/