Many women eat extravagantly without being troubled by what they are doing to their hearts. So here’s a list of heart healthy foods and recipes that will help you cut down your risk of heart disease.
Maintain a healthy blood pressure
High blood pressure (hypertension) forces the heart to work harder at pumping blood through your body which can ultimately cause a heart attack or stroke. Your blood pressure should read 120/80 or lower and to maintain this reading make sure you eat plentiful of these foods.
Swiss Chard- Studies show you need 4000mg of potassium a day to lower your blood pressure and this cooked vegetable supplies nearly 1000mg.
Fresh herbs- Replace salt in food with fresh herbs. Herbs are more flavourful and are rich in antioxidants that protect you cells against heart disease. Use herbs like Chives, rosemary, parsley, oregano, thyme and lavender.
Low fat or fat free yoghurt- These yoghurt types have 50 percent more blood pressure-lowering calcium and potassium than low fat milk. Have a yoghurt for breakfast or as a daytime snack.
Lower your cholesterol
Bad cholesterol (LDL cholesterol) blocks the arteries to your heart, making it difficult for you heart to pump blood. Without enough blood to your heart this could cause terrible chest pain and damage to the heart. These foods help to raise good cholesterol (HDL cholesterol) and lower bad cholesterol.
Garlic- This little bulb stops cholesterol from clogging up your arteries but you need eat about 7 cloves to get the protective benefits. Try to fit it into all your meals.
Extra-virgin olive oil- It costs a little more than cooking oil but the benefits are worth it. It’s rich in monounsaturated fats and packs extra polyphenols which are compounds that keep the bad cholesterol from sticking to the walls of your arteries. Use it in salads or drizzle over steaming vegetables.
Almonds- Researchers say all nuts are nutritious, but almonds are particularly heart-healthy because they have the most vitamin E and are a good source of calcium.
Fight off inflammation
Plaque blocks arteries and blood flow to your heart causing an eruption (heart attack). Inflammation causes these eruptions so to fight off inflammation fill your stomach with these good foods.
Salmon- This fish is a great source of omega- 3 fatty acids with three to six times the amount when compared to other popular seafoods. Omega-3 fatty acids help ease inflammation and protect your heart.
Black beans- A cup of canned beans provides 120mg of magnesium. Studies show people who don’t get enough magnesium in their diet increase their risk of inflammation by 50 percent. You need 320mg of magnesium per day.
Dried cherries- If you’ve been neglecting your heart, you can break down the plaque build up inside your arteries by eating dried cherries. They’re loaded with anthocyanins and antioxidants that cause the plaque to break apart. Mix into your cereal or yoghurt.
Balance blood sugar levels
High blood sugar (glucose) can lead to diabetes and diabetes is a powerful risk factor for heart disease. The raised glucose levels in the blood damages the nerves and blood vessels that lead to the heart and this quadruples your chance of having a heart attack. Keep your glucose levels in check and eat these foods.
Barley- This grain has high levels of soluble fiber which is digested very slowly, maintaining your blood sugar and lowering your cholesterol. Substitute Barley into your baking and cooking.
Cayenne Chilli Pepper- Studies show that the fiery substance in Cayenne Chilli Peppers- Capsaicin, prevents big spikes in blood sugar levels.
Carrots- Eat a half a cup of this vegetable and you can cut your risk of diabetes by 27 percent. Harvard researchers aren’t sure why, but they think it could be due to the high levels of antioxidants which help protect the cells in the body.
Slim down
Excess weight (even just a few extra kilos) increases your chances of developing chest pain or heart attack by 17 percent. The blood has to work harder to supply blood to a bigger body so it’s constantly under increased stress. Add these foods to for a sexy body and a healthy heart.
Broccoli- All vegetables are good for in a healthy eating plan but Broccoli is one of the biggest diet deals. A half a cup of Broccoli is equal to 113.4 kiljoules and 3g fiber, that’s one big bite of pasta!
Oranges- This fruit contains a type of fiber called pectin that keeps you full and controls your cholesterol levels. Plus it takes a long time to peel and eat which increases control of appetite.
Lean pork- Studies show that eating a high protein meal a day will help you burn more kilojoules. And pork is one of the leanest sources of protein.
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