12 Food Good For Your Heart

Since February is heart month, i would like to post contents all related to heart. Here is your guide to foods that are good for the heart:

Aubergines supply some of the heart-protective nutrient vitamin E and, like other vegetables, are a useful source of potassium which helps keep blood pressure normal.

Blackcurrants are one of the richest sources of vitamin C. 100 g. of blackcurrants will give more than three times the recommended daily allowance. Vitamin C is vital to protect against heart disease.

Blackberries are rich in vitamin E, which can help prevent damage to the arteries caused by free radicals and provide enough soluble fibre in the form of pectin to help reduce LDL.

Broccoli and Broccoli Sprouts belongs to the crucifer family of vegetables, They contain a number of chemical compounds including carotenoids and indoles, which inhibit the production of cancer cells. Broccoli is very rich in vitamin C - weight for weight, it contains more than an orange. It contains antioxidant vitamin E and is a good source of calcium and B2. Because broccoli is a good plant source of iron, It contains sulphoraphane - which may help protect the heart from high blood pressure, heart disease, and stroke.

Onions contain allium compounds that have been linked to a reduced risk of some cancers. They are rich in a phyto-chemical called quercetin (especially the red onion) which is a strong antioxidant which may also help to improve circulation and regulate blood pressure.

Oily fish such as sardines are a really good source of omega 3s and sardines eaten with the dissolved bones are an incredible rich source of minerals. Unlike Tuna, canned sardines retain their beneficial oils.

Sunflower seeds are rich in powerful antioxidant vitamin E. Mix them with pumkin seeds for a healthy blend of beneficial omega -6 and omega -3 fats, try sprinkling them onto salads.

The red colour of tomatoes is due to the antioxidant lycopene, research has linked eating plenty of tomatoes, especially cooked, canned, pastes and sauces reduced risk of heart disease. Tomatoes are great source of antioxidant vitamins C and E, flavonoids and potassium, which may help to regulate blood pressure.

Garlic performs a number of healthy functions in the body. It is said to reduce the risk of heart disease by decreasing total blood cholesterol.

A daily glass of pomegranate juice slows down the damage caused by cholesterol and reduces the risk of heart disease, it also reduces blood pressure and more than doubles the levels of health-boosting antioxidants in the blood.

Soya beans provide protein, antioxidants ,vitamins and minerals. Antioxidants protect our hearts by preventing bad, LDL cholesterol from damaging artery walls. This is the first step in preventing clogged arteries. Soy also helps keep blood from becoming sticky, and forming clots, which could lead to a stroke or heart attack. Soy protein and soy fibre both help lower LDL cholesterol.

Pumkin as their yellow-orange colour suggests, pumpkins are lavishly supplied with betacarotene, the antioxidant which is converted to vitamin A in the body. Betacarotene has a range of beneficial effects on the body, preventing the tissue damage caused by free radicals that can lead to heart disease, cancer and accelerated ageing. Half a cup of pumpkin provides a quarter of the recommended daily allowance of betacarotene (which is deficient in most Western diets), 10 per cent of the RDA of vitamin C and a healthy dose of heart-protecting potassium.

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10 Foods You Should Consider To Have A Healthy Heart

Eating for optimal heart health is really no different than eating to get lean. And exercise recommendations are the same too - make time to move regularly (at least 5 hours per week), add 2-3 days of higher intensity, short duration sprints and make sure you're hitting the weights several times each week.

As for nutrition, here are the top 10 foods you should include regularly if you want to be in optimal health - you can not only decrease the risk of disease, but specific foods can virtually prevent heart disease (and many others as well).

1. Wild salmon (canned or fresh) - at least 12 oz/week
2. Raw nuts (walnuts, almonds, pecans, etc) - 1 oz/day
3. Rolled oats (steel cut, whole, or quick oats are best) - 1 serving/day
4. Beans (black, kidney, chick peas, etc) - ½ cup, most days of the week
5. All fruit - at least 5 servings per day
6. All vegetables - at least 5 servings per day
7. Olive oil
8. Barley -- ½ cup 3-5 times per week
9. Fresh garlic - used regularly in cooking
10. Unsweetened, brewed tea (black, green, or white) - at least 2 cups daily

And these are not the only foods (or categories of foods) that can surely boost heart health, but there are others that can do the opposite and really put you at risk overtime.

These need to be drastically limited, if not eliminated.

1. Trans fat (listed as partially or fully hydrogenated oil on food labels)
2. Sugar (and it's 30+ aliases, included raw and organic sugars)
3. Fried foods
4. White foods (including breads, cereals, and other carbohydrate based products with 0 grams of fiber)
5. Breakfast cereals with less than 3 grams of fiber and over 10 grams of sugar

Always remember, keep that 90/10 rule in mind - 90% of the time, follow smart eating rules and principles. The other 10% of the time you can be a bit more lax.

To make sure you reach the 90% compliance get started with the http://mealplans101.com software. You will find that it is super easy to reach that 90% compliance rule.

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