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The next time that you load up on chips and snacks and other foods having a high content of trans fats, remember that you’re not only hurting you’re body, you’re also hurting your heart. Having a heart healthy diet and fitness regime is essential to maintaining a healthy heart and avoiding the risk of cardio vascular diseases. To maintain a heart healthy diet ensure that you have organic, natural food products and supplements that are rich in fibres and heart-healthy lipids.
Here are the top 7 foods that you should include in a heart-healthy diet:
Fish that are rich in omega 3 fatty acids are an excellent addition to your heart healthy diet. Omega 3 fatty acids have an anti-clotting effect and can help to thin blood and promote blood blow even through clogged arteries. Omega 3 fatty acids are also efficient in the reduction of triglyceride levels and help to keep heart disease at bay. Fish that are rich in omega 3 fatty acids are salmon, tuna, trout, sardines and mackerel.Fish oil supplements can also be added to the diet as per the advice of a doctor.
Low-fat milk and Yoghurts are high in potassium and other nutrients which produce a lower blood pressure. Also, by choosing low-fat milk products you limit your intake of saturated fats which is the kind of fat that results in increased cholesterol levels and consequential heart disease. Potassium is also available in other forms such as in bananas, oranges and potatoes.
Legumes are a good source of soluble fibres which have a beneficial effect on the body by reducing your LDL levels. Preparations of chickpeas, however, should be low in sodium as well as trans fats such as ghee and butter to ensure that the consumption of this useful fibre is not counterproductive. Other good options for the intake of soluble fibres are eggplant, okra and apples.Fibre supplements are also available that can help to increase the fibre intake in your diet.
Organic olive oil is great for a heart healthy diet as it helps to increase the consumption on heart-healthy fats while reducing unhealthy fats in the blood. It helps to include polyunsaturated and monounsaturated fats in the diet, which are necessary for a balanced diet. Alternatives for olive oil which are also heart healthy are canola oil and safflower oil.
Being an excellent source for antioxidants, dark chocolate is the one guilty pleasure you can indulge in while feeling good about your heart. Organic dark chocolate is also rich in flavonols which aids in avoiding blood clots by thinning the blood and hence also helps to reduce the blod pressure. It also helps to avoid LDL clumping at the inner walls of the arteries. This doesn’t give you an excuse to binge on dark chocolate, however, a moderate intake of chocolate containing 70% or above of cocoa can be beneficial to your heart in the long term.
Red grapes are an excellent source of resveratrol which helps keeps the blood from clotting by introducing compounds that prevent platelet adhesion. Black grapes are also a good source of resveratrol. Grapes also contain flavonoids, vitamins and minerals that are beneficial to the cardiovascular system and body in general. Antioxidants are also present in plenty which makes grapes one of the most beneficial foods to add to your heart-healthy diet.
Oats are a source of beta-glucan fibres which help to lower LDL cholesterol and effectively protect your heart. By lowering LDL cholesterol, you can effectively control the detrimental effects of clogged arteries and high levels of cholesterol. Beta-glucan can also be found in barley, seaweed and shiitake mushrooms.
By controlling your dietary preferences and following a regular exercise regimen, your heart can remain healthy for a long time. Additional support can be given to your diet by including organic heart healthy supplements that help to lower cholesterol, control blood pressure and maintain a healthy heart that you can buy from right here.
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