10 Heart Friendly Super Foods

Include these foods into your diet and your heart will appreciate it

10 Heart Friendly Super Foods

We should all try to enrich our nutrition and diet, and make a small effort in preparing our food in order to live healthy, prolonged life. We should also consider foods that are good for our vital organs. Here is a list of 10 super food which keep our heart healthy.

Fresh Herbs

Adding fresh herbs to salads and meals can greatly improve the taste of our food. Instead of adding salt and fat, fresh herbs are not only healthier option but also more delicious.

Black Beans

They are rich with heart-healthy nutrients, such as folate, antioxidants, and magnesium. These nutrients can help lower blood pressure, and fibers in them control cholesterol and blood sugar levels. Add beans to soups and salads, and if you are using canned beans, make sure you rinse them to remove extra salt.

dried_black_beans

Red Wine and Resveratrol

A glass of red wine is known as beneficial to health for centuries. Two antioxidants, resveratrol and catechins, protect artery walls. Alcohol boosts HDL, the good cholesterol. Note that too much wine can be harmful to your heart and your health. The recommended dose is one drink a day for women and two drinks a day for men. Never mix prescription drugs with alcohol and always consult your doctor first.

Red Wine on Summer Day

Salmon: Super Food

The best option for super healthy food is fish, rich in Omega 3 fats. It is proven Omega 3s can lower blood pressure and therefore minimize potential cardiac problems. They may also lower triglycerides and curb inflammation. It is recommended to eat fish at least 2 times a week.

three salmon pieces on a chopping board

Cooking Tip: Bake salmon in foil with herbs and veggies.

Tuna for Omega-3s       

Tuna is an excellent replacement for salmon, also cheaper but equally rich in Omega 3s, and the best tuna to go for is albacore (white tuna) since it has more omega 3s than any other tuna varieties. The best method of preparing tuna is grilling it.

B1E42J Plan view of fish oil capsules in a ring pull tin cut out. Image shot 2008. Exact date unknown.

Olive Oil

Extra virgin olive oil is the healthiest form of olive oil. It’s rich in heart-healthy antioxidants, which lower blood pressure, and cholesterol. Never heat olive oil. Put it on salads, cooked vegetables, and bread. Use cold pressed olive oil.

Olive-Oil-Olives-4

Walnuts

Walnuts are known for lowering cholesterol. They also protect against inflammation in the heart’s arteries. Walnuts are rich in omega 3s, healthy fats called monounsaturated fats, and fiber. Add walnut oil in salad dressing.

Cut-up-green-walnuts

Almonds

They perfectly combine with veggies, fish, chicken, and desserts. Almonds are packed with plant sterols, fiber, and heart-healthy fats and they can lower bad LDL cholesterol. Eat a small handful of almonds a day.

Almond21

Tofu

Tofu is not only for vegetarians, but for all those who wish to be healthy and remain healthy by choosing tofu’s vegetarian soy protein. It can be marinated, grilled, or even stir-fried. Try also adding tofu to soups.

Oranges

Oranges are rich with fiber – pectin, which is excellent in fighting cholesterol. Oranges  also possess potassium, which controls blood pressure. 2 cups of orange juice a day can greatly improve your immune system and keep your heart strong and healthy.

Source: www.webmd.com
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