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Heart Healthy Foods - Foods to Eat and Avoid for a Happy Heart

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Heart Healthy Foods - Foods to Eat and Avoid for a Happy Heart

Heart disease is the number one cause of death in the United States.

What are heart healthy foods?

heart-healthy foods are the foods you eat that helps reduce the risk of heart disease and prevent myocardial infarction and accident cerebrovascular. Changing your eating habits is the first step you can take to live a heart-healthy longer life. The food you eat and how to prepare these foods is crucial to maintain excellent heart health. Do you know what foods to eat for a healthy heart?

Heart Healthy Foods

1. Fish Oil

Because salmon, tuna, mackerel, trout and herring are fatty fish containing lots of fish oil the American Heart Association recommends size 3.5-ounce serving should be consumed at least twice a week. Fish oil is rich in Omega-3 fatty acids and is considered the number one heart healthy foods to incorporate into a healthy diet for the heart. For those who do not like or eat fish, flaxseed is another excellent source of omega-3 fatty acids. ground flax seed can be mixed in coffee, oatmeal, cereal, and many other foods and beverages without altering the taste. These Omega-3 fatty acids can help lower your triglyceride levels. High levels of triglycerides are one of the 3 main factors that can potentially lead to heart disease.

2. Whole grains

Whole grains are also important healthy foods heart to eat as part of a balanced diet, heart healthy. Whole grains are an excellent source of dietary fiber and nutrients. While refined grains retain only the endosperm, whole grain contains the germ, endosperm and bran. They help regulate blood pressure, lower cholesterol and reduce the risk of diseases such as heart disease, stroke, obesity and diabetes. It is recommended by the American Heart Association to consume twenty-five grams of fiber each day.

** Whole grains to consider adding to your heart healthy diet are oats (steel cut or regular), whole wheat flour, brown rice, whole grain barley, whole grain pasta and breads integrals. If you make your own whole grain bread, try mixing some ground flaxseed or entirely in the dough.
** The grains should avoid refined white flour, pastries, cakes, pastries, white bread, and cookies. Be careful not to confuse the whole grain and whole wheat.

3. Fruits and Vegetables

Fruits and vegetables are heart healthy foods that are high in fiber, vitamins and minerals. Because issues varieties, it is important to change up and eat a variety of different fruits and vegetables every day. The recommendation of the American Heart Association is to eat four and a half cups of fruits and vegetables daily.

** When choosing fruits and fresh or frozen vegetables are the best heart healthy foods . If you must use canned vegetables, choose low-sodium varieties. canned fruit that is filled with juice or water is also acceptable.

** Avoid or consumed in small amounts, coconut, frozen with creamy sauce, fried vegetables, vegetable pies, canned and frozen fruits in syrup has been added fruit sugar mixed vegetables.

4. Fats

While it is important to limit the amount of fat you eat, is even more important to choose the right fats in cooking and preparing their favorite heart healthy foods. Monounsaturated and polyunsaturated fats may even help lower blood cholesterol and reduce the risk of heart disease and stroke when choosing on saturated fats.

** Best monounsaturated and polyunsaturated choose to include olive oil, canola oil, peanut oil, safflower oil, sesame oil, soybean oil, corn oil, sunflower oil fatty , nuts, seeds and avocados.
** Saturated fats to avoid and limit include butter, lard, bacon fat, salsa, and hydrogenated margarine. Many fried foods contain high amounts of saturated fats.

5. Dairy products

Because full-fat dairy products and food products that are made with whole milk and 2% milk contain saturated fat, which They should be consumed in limited quantities. However, this does not mean that you should avoid all dairy products. low-fat dairy products are excellent alternatives that can lower blood pressure and help reduce the risk of stroke and heart disease, both adult men and women.

6. Poultry and meat

, Trimmed, skinless chicken and lean turkey are best healthy food choices heart that fat, skin covered trenches . As a rule, lean meats are healthier choices heart. This includes lean beef labeled "choice" or "select" and ground beef with less than 15% fat. Ham and processed meats contain large amounts of sodium. If you choose to eat meat thesis, look for low-sodium options.

Because fried foods usually contain high levels of saturated fats, baking and roasting meat and fish are the best options for heart-healthy foods. Cooking vegetables can reduce the amount of vitamins and nutrients they contain. For this reason, consumption of fresh or steamed vegetables are the best choices for a heart-healthy diet. Often baked products contain large amounts of saturated fat. Instead of making a pie or cake for dessert, opt for a piece of fresh fruit or a fruit salad of colors.

The first step in reducing your risk of heart disease, heart attack, stroke, and high blood pressure is to change your eating habits. Limit your intake of salt and sugar, eating large amounts of omega-3 fatty acids, eat whole grains, lean or extra-lean cuts of meat, fats choose wisely, and eat plenty of fruits and vegetables. By following these simple rules and eating foods heart healthy mentioned above is only the beginning of a leader of a heart active and healthy life.

You may also read more about healthy nutrition tips

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