25 Heart Healthy Foods

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Body is a finely tuned machine and to keep it running in top form, proper fuel is needed to stay heart healthy. Following is a list of 25 of the best foods to protect heart and blood vessels, along with Menu suggestions to incorporate these items into daily meals.
1) SALMON - is a chock full of Omega- 3 fatty acids which can decrease the risk of abnormal heart
    beats (Arrhythmias), lower Triglyceride levels and slow growth of Plaque in the arteries, and
    slightly lower Blood Pressure. It is recommended eating Omega-3 foods including salmon thrice
    a week. A versatile food. Grill it with a rub or marinade. Chop some and add to pasta dish with fat
    free sauce or add to salads.
2) FLAXSEEDS (GROUND) - Also has Omega 3s, along with both soluble and insoluble fibre and
    and Lignans, which have both Plant Estrogen and anti oxidant qualities. Ground flaxseed is easy
    to incorporate in diet, can be sprinkled on breakfast cereals, on top of low fat yogurt, mix into
    muffins or combine into your smoothies.
3) OATMEAL - is full of nutrients including Magnesium, Potassium, Folate, Calcium and Niacin.
    One can to top it with fresh Berries for even more heart healthy meal. One can also make Oatmeal
    cookies and Oat Bread.
4) BLACK OR KIDNEY BEANS - Have lots of soluble fibre, B-Complex vitamins, Niacin, Folate,
    Magnesium, Calcium, and Omega-3 fatty acids. It can be made in soups, stews or salads or a
    meal out of them. Many Indian style recipes use beans as main ingredient.
5) ALMONDS - Contain plant Omega-3 fatty acids, Vitamin E, Magnesium, Fibre, heart-favourable
    mono and Poly unsaturated fats and phytosterols. They are easy to eat but should be eaten in
    moderation, since they are high in fat and calories.
6) WALNUTS - Contain plant Omega-3 fatty acids, Vitamin E, Magnesium, Folate, Fibre, Heart-
    favourable mono and Polyunsaturated fats and Phytosterols. Also like almonds, should be used in
    moderation.
7) RED  WINE - Red wine contains types of flavonoids called catechins and resveratrol. Flavonoids
    can help maintain health of blood vessels and may keep blood clots from forming. Have a glass
    of wine with dinner, or make a wine spritzer - mix with sparking water - to cut calories while still
    getting benefits. Enjoy Red wine in moderation.
8) TUNA -  is a fish that is a good snack of Omega-3 fatty acids and contains Folate and Niacin.
     Tuna makes a great salad topping and can also be grilled a tasty dinner.
9) TOFU - is a great source of protein, it's vegetarian and it is full of heart -healthy nutrients
     including Niacin, Folate, Calcium, Magnesium and Potassium. Thinly slice the 'Firm' variety
     of Tofu, marinate for several hours and grill or add to favourite veggie stir-fry. Make a Tofu,
     Lettuce and Tomato sandwich on whole grain bread. Use instead of meats in pasta dishes and
     add in slices or cubes to salads for added proteins.
10) BROWN RICE - It is heart healthy with B complex Vitamins, Fibre, Magnesium and Niacin.
      It can be added to any dish and cannot go wrong. Micro wave able Brown rice with a few
      chopped veggies makes an easy lunch. Mix with black beans, tofu, make a stir-fry add to soups
      or even serve cold in salad.
11) SOY MILK - contains Isoflavones (a flavonoid), B Complex Vitamins, Niacin, Folate, Calcium,
      Magnesium, Potassium, and Phytoestrogens. The protein found in soy milk can help lower
      Blood Cholesterol levels and may provide other cardiovascular benefits. Use Soy milk in whole
     grain breakfast cereal or blend in a smoothie.
12) BLUEBERRIES - are packed with nutrients including Beta carotene and Lutein (Carotenoids),
      Anthocyanin, Ellagic acid, Vitamin C, Folate, Calcium, Magnesium, Potassium and Fibre. Easy
      to eat as a healthy snack by themselves or top of low fat Yogurt, Cereal, Pancakes, Salad or
      blend in a smoothie.

                                                 ----------------------------

- Rest in next post -  


     

   
       





 

                          

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