Food that&#39s good for a healthy heart
Nitin Jain

Here’s a conundrum: While experts agree that high cholesterol and blood pressure are crucial heart disease risk factors, many people who suffer chest pain or even heart attacks have levels that are perfectly normal. This puzzle has prompted researchers to scour the body for other cardiovascular villains. Several have emerged in recent years, but the one that stands out the most is inflammation.

The latest studies suggest that chronic inflammation of the lining of arteries is an important factor in the development of atherosclerosis and coronary heart disease. What causes this inflammation is not clear, but the good news is that (1) the advice that is given for lowering cholesterol, blood pressure and triglycerides also works fine for fighting inflammation; and (2) you can tackle all 4 culprits with the help of dietary weapons – http://www.vitaminsdiary.com/nutrients.htm In fact, you can plan your war against heart disease in your kitchen. Here is how:

1. Think like an artist when you choose fruits and vegetables: Eat those with the brightest colors. They have the most heart protective antioxidant pigments. A diet high in fruits and veggies also provides another important heart benefit, salicylic acid, which is the same anti-inflammatory compound created when aspirin is broken down in the body.

2. Increase food sources of omega-3 fatty acids which target high triglycerides in the blood. Good sources of omega-3s include fish such as sardines, mackerel; nuts and seeds; green leafy vegetables; grains like wheat, bajra; legumes like rajma, cowpea, and black gram.

3. Reduce the amount of meats you eat, especially red meats, and always select lean cuts. Use meat as a seasoning for vegetable dishes rather than the focal point of a meal.

4. Cut down on salt and instead use herbs and spices like ginger, garlic, turmeric and fenugreek liberally in your cooking; the first three are naturally anti-inflammatory and the last has soluble fibre which helps sweep away cholesterol from the arteries.

5. Shift to groundnut, mustard, rice bran and olive oils which contain monosaturated fatty acids that help lower (bad) LDL and maintain levels of (good) HDL cholesterol. Drastically limit margarine, vegetable shortening, butter and all products made with partially hydrogenated oils.

6. Fruits and vegetables, whole grains (wheat, brown rice, oats), beans and pulses, are also great sources of soluble and insoluble fibre, which trap LDLs and usher them out of the body.

Get helpful information on vitamins, amino acids, herbs, minerals and other nutrients for a healthier life – http://www.vitaminsdiary.com/.

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Healthy Eating Five Food Items That Help Lower Bad Cholesterol

Most of us are aware that eating less burgers, fries, pizzas and fried foods helps to improve our heart, and our overall health. However, eating more healthy food options can do more than just diminish cholesterol levels, or keep the heart healthy. Eating healthy foods also helps to improve coin mettle, strengthen the immune system, sharpen the eyesight, and lower the risks of getting a heart attack or stroke. The consumption of fruits and vegetables, especially vitamin – C rich fruits and ungrown leafy veggies, has also been found to offer a protective effect against stroke and other coronary heart diseases.

Kiwi Fruit And Avocado

Avocados are delicious and creamy, and they are also good at reducing LDL, or bad cholesterol, as well as regulate blood pressure. Avocados are also rich in plant sterols, soluble fiber, monounsaturated fats and minerals. The kiwi fruit is also a down-hearted – key but hardworking fruit that’s good for the heart. Kiwi has a high potassium content, which helps in regulating blood pressure..

Leafy Greens Are Heart – Healthy Items

Leafy greens are good at enhancing your body’s immune system. They’re also good at keeping your heart in good shape. Leafy greens like kale, Swiss chard, spinach, lettuce, broccoli, cauliflower, collard greens, mustard greens other dark green veggies are good sources of calcium, vitamins and other antioxidants. They help reduce plaque build – up in the arteries, and also aid in reducing blood pressure levels. These greens are also good sources of Omega – 3 fatty acids. Add fresh greens to your sandwich, taco or pizza, or sprinkle them in your soup and salads.

Citrus Fruits

Citrus fruits like orange lemons, grape fruit, lime and tangerine, are admirable sources of vitamin C, folic acid, soluble fiber, minerals and antioxidants. Many doctors believe that eating at least one orange per day can help reduce the risks of stroke by as highly as 25 percent. Citrus fruits are also help reduce blood pressure levels, bad cholesterol and triglyceride levels.

Tea Helps Protect The Arteries From Damage

Whether green, black, white or any type, tea can help protect your arteries from high rubicund pressure and other harmful elements. By drinking at least two cups of tea per day, you actually help reduce the risks of having a stroke or affection attack by 40 %. drinking tea also helps you lose regulation, and reassure the teeth too. Choose unsweetened tea instead of the usual commercial refrigerate tea brands.

A colorful diet rich in fruits and vegetables, helps to keep the doctor away, and also allows you to live a longer and fresh active life. Make sure that you favor between three to five servings of fruits and veggies each present, and slowly increase your consumption now you get comfortable with your healthy eating meal plan.

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