Sunday, May 9, 2010

Best Foods for Your Heart-healthy nutrients that help protect your cardiovascular system

Today in india death due to heart disease is incresing like anything.A better & Balanced Diet can help you to fight against these disease.
Heart disease is the leading cause of death in the United States. It is also one of the main causes of death in Canada and is killing more and more people throughout the world.
Dietary advice for reducing heart disease risk includes eating a balanced diet with less saturated fat from red meats, more fresh fruits and vegetables, more fish, less sugar, more fiber and for many people, fewer total calories

Here is the list of some of these foods & there benifits.

Olive oil

Olive oil reduces your risk of heart disease by lowering your LDL cholesterol levels. Choose olive oil for cooking, or make a nice dip for whole grain bread by pouring a bit of olive oil in a small bowl and add a bit of balsamic vinegar and a sprinkle of oregano.


It basically helps you to regulate your blud pressure.Tomatoes are packed with vitamins and lycopene, which has been shown to reduce heart disease risk. Add thick slices of tomatoes to sandwiches and salads or enjoy tomato sauce on whole wheat pasta. In fact, cooked tomato sauce and canned tomato sauce that you buy in the store both contain more lycopene than raw tomatoes. The red colour of tomatoes is due to the antioxidant lycopene, research has linked eating plenty of tomatoes, especially cooked, canned, pastes and sauces with a reduced risk of heart disease. Tomatoes are a source of antioxidant vitamins C and E, flavonoids and potassium


Walnuts are full of omega-3 fatty acids and, along with almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat. Plus, nuts increase fiber in the diet


Healthy food for your heart

Fish is an excellent source of omega-3 fatty acids that protect your heart by red
ucing both inflammation and the risk of blood clots. These fats also work to keep your cholesterol levels healthy. Eat salmon or other oily ocean fish like tuna, sardines or herring at least two times per week. For a heart-healthy meal, try grilled salmon steaks with a green vegetable and a side salad with a sprinkling of lemon juice instead of high-calorie salad dressing.


Eating grapes may not only please your palate; it may also improve your heart health. Grapes reduce cardiovascular risk by lowering blood pressure, improving heart function, reducing inflammation throughout the body and reducing signs of heart muscle damage



Blueberries, raspberries, strawberries—whatever berry you like best—are full of anti-inflammatories, which reduce your risk of heart disease and cancer.



Add a bit of avocado to a sandwich or spinach salad to up the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body.

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