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Heart Healthy Foods

When it comes to finding heart healthy foods today, it's not hard! In a modern world, most of us have an incredible array of fruit and vegetables available to us. All year round too! Just about every shape, colour and size you could ever imagine! Choosing the right foods can definitely promote a healthy heart and significantly reduce the risk of heart disease.

 
The number one killer amongst women. Fresh vegetables and fruit provide a back bone to any healthy diet, an excellent supply of antioxidants. Vital to keeping the blood vessels healthy and our bodies strong. The very basic principle to remember is, the less processed the food, the better it is for your heart. Whole foods are in, TV dinners are out! Variety is also an important factor, there is no single, 'miracle food'. Balance your diet with fresh fruit and vegetables, whole grains, lentils, beans, nuts, oily fish and lean meat. There may not be a miracle food around, but there are plenty of good, wholesome and tasty, healthy foods around, which will take care of your heart.

Salmon is a wonderful fish, high in omega 3 fatty acids. Great with salad, a simple herb marinade, and even pasta. Tuna, either fresh or canned is another versatile fish. Served hot, cold, even raw, tuna is loaded with these essential fatty acids. Oatmeal also contains lots of omega 3, plus, a great source of soluble fibre and essential minerals. Like potassium, niacin and calcium. Oatmeal doesn't have to be boring! How about some homemade oatmeal cookies? Or try adding some 'heart healthy' soft fruits, like blueberries or strawberries, to your cereal for an especially tasty breakfast treat! Replace cow's milk with Soya milk, and really do your heart a favour! Omega 3 can reduce the risk of a heart attack, and boost the bodies immune system. Soft berries are a good source of antioxidants, which can help reduce blood pressure and cholesterol.

Phytosterols can be found in nuts and seeds. They mimic cholesterol, which can reduce real cholesterol levels in the blood. Kidney beans also contain omega 3 fatty acids and soluble fibre. Great in salads, or how about a vegetable chilli to liven the taste buds! Almonds and walnuts have everything the heart needs. Omega 3, fibre, monounsaturated and polyunsaturated fats. Both are great sprinkled in a low fat yogurt! Or added to a salad for texture. Not to mention, making cakes and biscuits taste excellent! If you like a glass of wine with your dinner, go ahead! Red wine has some excellent antioxidants which can actually improve your 'good cholesterol' levels. Highly coloured fruit and vegetables contain lots of essential 'heart healthy' antioxidants. Known collectively as Carotenoids. Baby carrots are sweet and delicious, serve steamed with salmon and sweet potato for truly heart healthy dish. Sweet potatoes another good source of Carotenoids. With all these tasty heart healthy foods around, you just can't get bored!



 

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