Keeping a healthy heart, one of way is by eating healthy food. This is very important because you can not avoid from food everyday. In addition, another way is by exercising regularly, not smoking, and controlling stress are some of the things recommended by health experts, of course, also by consuming a variety of essential nutrients for a healthy heart.
Eating foods with high cholesterol can lead to blocked arteries that end in heart disease. So, what foods are good for your heart health? Here's some food for healthy heart:
1. Salmon and other fish
Salmon is a source of protein and omega-3 fatty acids are good for the heart. It is recommended to consume fish two times a week to get great benefits not only for heart health.
The majority of marine fish contain vitamins B6 and B12 can help the body produce serotonin, a substance that will make you relaxed and happy. Marine fish also contains omega-3 is good to normalize blood pressure and reduce the risk of heart disease. Serve the grilled fish or steamed.
Almonds contain vitamin B2 (riboflavin), vitamin E, magnesium and zinc as a whole will make your heart was in the mood is good. Eating almonds 1/4 cup a day is much healthier than a bag of chips. These delicious almonds can you mix in your oatmeal breakfast.
The content of folate, vitamin C and vitamin D will prevent your heart from inflammation. Additionally, asparagus is also low in calories. You can cultivate asparagus by boiling and then given a splash of olive oil, lemon juice and a little sprinkling of cheese.
4. Kidney bean
Nuts contain vegetable protein, vitamin B, iron, and calcium. Presenting 15 grams in the soup will help fight bad cholesterol that is harmful to your heart health. Just make bean soup mixed with tomatoes, carrots, celery and a little pepper.
Almost all fresh fruit good for your heart health. But blueberries are the best choice. Fruit with dark blue-purple is rich in antioxidants and vitamin C, both are able to cope with stress and low in calories so it is good for your heart. No need to be processed stuff, you can eat them directly. Can also be made smoothies, with a mixture of plain yogurt.
Broccoli contains vitamin B and foliacid, both of which help reduce stress and panic. In addition, natural nutrients are also good for heart if cooked in the right way. Broccoli is best when steamed or boiled in a short time. Then give the lemon juice, extra virgin olive oil and if like spicy sprinkle with chili powder.
Not an ordinary chocolate, but dark chocolate (with a cocoa content of at least 75%) will be good for relieving stress and is good for your heart. A study at the University of Scranton in Pennsylvania showed that eating 6 ounces of dark chocolate a day can lower bad cholesterol levels. For this one, do not need to be processed, directly bitten also delicious.
8. Green leafy vegetables
Spinach, kale, leaf lettuce, and vegetables with green leaves is awesome food because it contains a lot of iron, vitamin C, both are good for healthy bones, teeth and hair, in addition to vitamin A and magnesium content will keep your mood. All good nutrition will also be good for your heart. Do not cook it too long so that the natural nutrients are not lost.
9. Meat Without the Fat
The meat is usually not an option for maintaining cardiovascular health. In fact you can still enjoy red meat (beef, goat, sheep) without fat. 4 to 6 ounces of lean meat to stay healthy for your heart because it is rich in iron, zinc, vitamin B which overall will make you more calm. Lean meat is best presented in the form of steak.
10. Sweet potato
Vegetables are always good for your health, including sweet potatoes. Sweet potato contains antioxidants that will help keep your heart healthy. Although the shape is not interesting, it was delicious and naturally sweet. You can cook with steam or sweet potatoes cut in small size and mixed with grilled chicken.
Walnuts are one type of bean that has tremendous benefits. The content of alpha-linolenic acid, which is part of the omega 3 can reduce the risk of coronary heart disease. This delicious nut can you eat as a snack. You can also mix in your breakfast oatmeal with blueberry pieces.
12. Whole wheat
Whole grains are rich in fiber and can make you feel full longer. In addition, whole grains will supply the serotonin that will make you feel happy. Eating half a cup of whole grain a day will keep the bad cholesterol in the blood is reduced.