Foods that won't break your Heart!

Foods & Heart

There are certainly some foods which is very important for our Heart. How much we conscious about our Heart & Health? And is it enough for you?

Are you ready to jump into a heart-healthful diet?

Here are some of my favorite heart-friendly nutrition staples:

1. Oats. Oats are rich in soluble fiber, which acts like a defensive back, eliminating excess cholesterol from your digestive track and prohibiting it from entering your bloodstream, where the end result isn’t a touchdown but clogged arteries. A recent study of 4,000 heart attack survivors who added fiber to their diet lowered their risk of a recurrence by 35 percent. Other studies show that for every 3 grams of soluble fiber you consume, you lower cholesterol by about 5 milligrams. Try putting the science into practice at breakfast. One cup of oats, a teaspoon of flax seeds and a cup of fresh berries provides more than 15 grams of fiber, more than a third of what you’ll need in an entire day.

2. Black beans. Black beans are not only rich in heart-healthy fiber, but with more than 7 grams per half-cup serving, they also contain powerful antioxidants that protect cells, specifically those that line the arterial walls, an internal highway for delivering blood to your heart. You can thank the many nutrients found in this bean, including folate, iron and magnesium, for helping to maintain this heart-friendly road structure. Studies also show that people who add beans to their diet lower heart-harmful LDL cholesterol in a matter of weeks. Beans provide a hefty dose of protein – but without any saturated fat or cholesterol that usually accompanies beef burgers and bacon breakfasts. Choose dried or canned versions, and for optimal heart health, limit sodium intake to 1,500 milligrams each day.

3. Tomato products. One cup of low- or no-sodium tomato products boasts more than 2,600 milligrams of potassium, more than half of what you’ll need in an entire day. The secret behind this mineral is it works with sodium to naturally balance blood flow and lower blood pressure. Research shows that diets rich in potassium reduce the risk of stroke by about 12 percent. Other potassium-packed sources include bananas, mangoes, sweet potatoes, Brussels sprouts, bok choy and beet greens. Aim for 4,700 milligrams a day, unless you have poor kidney function. You can always play it safe by checking in with your health care provider to ensure this shift is a healthy choice for you.

4. Blueberries. Ever wonder why your eyes are drawn to the bright blue hue of blueberries? Turns out what looks good to the eyes is good for the heart. Blueberries are rich in colorful pigments called anthocyanins, which help protect cells, including those that make up your blood vessels and support cardiovascular health. A recent study finds that just one cup of blueberries a day, over a period of eight weeks, can help lower blood pressure, a major risk factor for heart disease, by about 7/5 mmHg. Add a cup of fresh berries to breakfast bowls, smoothies and salads, or save for dessert.

5. Spinach. Leafy green vegetables are nutritional powerhouses that play an important role in heart health. The small amount of fat that spinach contains is rich in omega-3 fatty acids, which help lower triglyceride, or fat, levels in the blood, curbing risk for cardiovascular disease. Similar to all these plant-based picks, spinach is packed with antioxidants, like lutein, a type of carotenoid that protects the carotid arteries, whose main job is to carry blood from the heart to the brain. The good news is greens go with everything: Blend in a smoothie, prepare a colorful salad, use chard leaves for a vegetable wrap or toss into a hearty lentil soup.