Heart Healthy Eating

To start heart healthy eating, you are going to have to give up some of your favorite foods and replace them with a healthy alternative. Heart healthy eating consists of consuming whole, natural foods instead of processed, preservative laced “foods”.

Heart Healthy Foods

Healthy Food
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There are plenty of healthy foods you can consume on a daily basis that are good for heart health. The more healthy foods you consume, the less room you’ll have for unhealthy ones. The hardest part of heart healthy eating is changing your habits. If you provide determination and persist at it, you will be able to change your habits.

Fruits and vegetables - have lots of vitamins, minerals, phytonutrients and fiber. These are all good for your heart and cardiovascular system. Get plenty of Vitamin C as it helps build collagen to support a healthy cardio system. Recent research from the Linus Pauling Institute shows that vitamin C may help reduce cholesterol levels.

Oatmeal - a good way to lower your cholesterol is with eating whole oats. Oatmeal contains soluble fiber which studies show prevents the absorption of cholesterol into the blood stream from the intestines. By consuming 3 grams of soluble fiber a day, the same amount in a large bowl of 100% oat bran can lower your LDL cholesterol by at least 5.6 % in six weeks. 

Healthy Food
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Raw Nuts – raw nuts are part of healthy eating. Walnuts and almonds are rich in polyunsaturated fats that keep blood vessels healthy and reduce LDL cholesterol. Most offer a healthy dose of Vitamin E which has been found in 5 studies to contribute to a reduced heat attack risk. Add a handful to your oatmeal, salads, or as a part of a healthy snack.

Coldwater Fish - Omega-3 Fatty Acids are found in fatty fish such as wild salmon, tuna, and other cold-water fish. They improve heart health by improving blood circulation, reducing blood clots, and lowering triglycerides in your blood. Eat fish 2 to 3 times a week or supplement with a good quality fish or krill oil capsule.

Olive Oil – consuming olive oil is a major part of heart healthy eating. It contains monounsaturated fats that reduce LDL cholesterol and raises the “good” HDL cholesterol. It contains vitamin E which is a potent antioxidant that benefits the heart and blood vessels. It is also rich in plant phenols that have an anti-inflammatory effect and prevents clotting. Add a tablespoon to pasta dishes and salad dishes.

Garlic – is a rich source of organosulfer compounds that inhibits cholesterol synthesis, platelet formation and is anti-inflammatory. Chronic inflammation in the blood is now thought to be a leading cause of heart disease. A part of any heart healthy eating plan.

There are more foods to include in a healthy diet program. Get these foods into your diet program and remove the processed frozen foods. The Mediterranean Diet is a heart healthy eating plan that tastes delicious as well. No deprivation dieting, just healthy eating.

"Learn More About Healthy Eating For Your Heart Here"


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