Herbs and spices
When you add spices to your dishes in lieu of salt, you've made the right choice for the heart. Spices add flavor without adverse effects. Adding lots of non salt spice is a delicious way to heart healthy.
Black beans
The soft black beans are full of nutrients for the heart. Folate, antioxidants, and magnesium can help lower blood pressure. Fiber in it can help control cholesterol and blood sugar levels. Add peanuts to your soup and salad.
Tips: Rinse canned beans to remove excess salt.
Red wine and resveratrol
When you drink alcohol, a little red wine may be a healthy choice for the heart. Resveratrol and catechin, two antioxidants in red wine, can protect artery walls. A little alcohol can also increase HDL (good cholesterol).
Tips: Too much alcohol is bad for your heart. For women, do not consume more than one drink a day, and a maximum of two glasses for men. Should discuss with your doctor first. Alcohol can cause problems for people taking aspirin and other drugs.
Salmon: Super food
Salmon is considered the best food for heart health because it is rich in omega-3. Omega-3s are healthy fats that can reduce the risk of heart rhythm disorders and lower blood pressure. Omega-3s may also lower triglycerides and prevent inflammation. The US Heart Association recommends two servings of salmon or other oily fish in a week.
Tips: Bake salmon in aluminum foil with herbs and vegetables. Got the salmon leftovers? Make a fish taco or salad.
Tuna for Omega-3
Cheaper than salmon, tuna also has omega-3. Albacore (white tuna) has more omega-3s than other tuna. Try the grilled tuna steak with dill and lemon. Also get omega-3 from other sources: mackerel, herring, trout, sardines, and anchovies.
Tips: Choose tuna that is packed in water instead of oil, to keep it healthy.
Olive oil
This oil is a healthy fat made from crushed olives. Olive oil is rich in antioxidants that are healthy for the heart. It can also protect your blood vessels. When olive oil is used to replace saturated fats, such as butter, it can also help lower cholesterol levels. Try to use for salads and cook vegetables, or with bread.
Tip: For the most fitting taste, look for a cold-pressed and use it within 6 months.
Walnuts
A little bit of walnuts a day can lower your cholesterol. These nuts can also protect the heart arteries from inflammation. Walnuts are full of omega-3s, healthy fats called monounsaturated fats, and fiber. You can get the benefits by replacing the bad fats like those in chips and cookies, with walnut oil ..
Tip: Use walnut oil as salad dressing.
Almond
Almonds match vegetables, fish, chicken, and desserts. They have good sterols, fiber, and fats for the heart. Almonds can help lower LDL "bad" cholesterol. Eat a handful of almonds in a day.
Tip: Bake almonds to reinforce the flavor.
Edamame
You may have seen this bean as an appetizer in a Japanese restaurant. Edamame is a Japanese word for soy. Proteinnya can help lower cholesterol levels. A cup of edamame also has 8 grams of heart-healthy fiber, equivalent to four pieces of whole wheat bread.
Tip: Take frozen edamame, boil, then serve warm in the skin.
Know
Eat tofu and you will get a huge vegetarian protein that is also rich in minerals for heart, fiber, and polyunsaturated fats. Tofu can also absorb the spices or sauces that you use to cook.
Tips: Cut tofu, season, then bake or stir-fry, be careful not too much oil. Add tofu to the soup for protein with less fat.
Sweet potato
Replace potatoes with sweet potatoes. With a low glycemic index, sweet potatoes will not cause rapid blood sugar spikes. These foods also have fiber, vitamin A, and lycopene.
Tips: Strengthen the natural sweetness by sprinkling with cinnamon and lime juice.
Orange
Sweet and juicy, oranges have a perctin fiber that can fight cholesterol. This fruit also has potassium that helps control blood pressure. In one study, 2 cups of orange juice a day can improve the health of the blood vessels, also can lower blood pressure in men.
Tips: Medium grapefruit has about 62 calories and 3 grams of fiber.
Swiss Chard
This dark leafy vegetable is rich in potassium and magnesium that can help control blood pressure. Swiss chard also has healthy fiber for heart, vitamin A, and antioxidant lutein and zeaxanthin. Join; hellosehat.com
