Food To Have A Healthy Heart!

Thursday, September 29, 2011, 13:11

A healthy heart is a happy heart! To have a healthy heart, one has to follow a heart diet to protect the heart from diseases. Gone are the days when one had to follow a strict heart diet consisting of tasteless food. You can make tasty food by adding heart healthy ingredients like olive oil, avocado, oats, fresh fruits and green leafy vegetables.

You risk your heart when you eat food rich in trans fat, bad cholesterol and saturates. These pose a threat to the heart as they leads to high blood pressure and blocked arteries to name a few. However, overweight, smoking, drinking and diabetes also increases the risk of heart diseases. Following is a healthy heart diet which can prevent you from suffering heart diseases.

Fish: It has omega 3 fatty acids which lowers triglycerides (a type of fat) in the blood. Having fish also helps reduce inflammation and blood clots in the heart. Salmon, shrimp, tuna, trout, herring, mackerel and sardines are fishes which are good for the heart. Avoid having deep fried fish if you want to enjoy the health benefits of fish.

Red wine: A glass of red wine a day prevents you from heart diseases. Red wine is made of grapes which consists of natural antioxidants such as HDL (good cholesterol) and polyphenols which clears the blood vessels therefore preventing the chances of heart blockages. It is best to have red wine in moderate amount (5-8 ounces). Grape juice is a healthy alternative if you don't like red wine.

Green vegetables: Vegetables are rich in folate which lowers the homocysteine levels. Vegetables such as spinach, lettuce, asparagus and broccoli are healthy heart diet food. Even tomatoes are rich in lycopene which reduces the chances of heart attack.

High fiber: Whole grains consists fiber which are low in fat. Whole grains have minerals, proteins and vitamins which keeps the heart healthy. Having soluble fiber food in the heart diet lowers the cholesterol levels in the body. Oats, barley, brown rice, wholemeal bread and pulses such as beans, lentils, and peas are fiber rich food.

Almonds: Phytonutrients, mono and polyunsaturated fats in almonds make it a healthy snack for heart. It lowers bad cholesterol, has vitamins and fiber which keeps the heart healthy.

Cocoa/dark chocolate: Yes! Cocoa is good for heart. It is rich in phytonutrients such as flavanols, which clears the blood vessels, lower blood pressure, reduces blood clotting and decreases inflammation in the heart.