| Heart healthy foods are - in a nutshell - foods that are | | | | the heart healthy. |
| high in antioxidants, B vitamins, phytonutrients, fiber and | | | | - Berries - are high in flavonoids, beta carotene and |
| good fats - monounsaturated and polyunsaturated | | | | lutein (carotenoids), polyphenols, fiber, vitamins and |
| fats. Please do click on the links to learn about how | | | | minerals which are great for heart health. |
| these nutrients greatly benefit your heart. The key to | | | | - Broccoli - a great source of beta-carotene |
| having a healthy heart is to follow a "whole-foods diet" | | | | (carotenoid), vitamins C and E, fiber and folic acid |
| which simply means to eat food in its natural form - | | | | folate. |
| the less processed the better. That means plenty of | | | | - Brown rice - is high in fiber and B-complex vitamins |
| fruits, vegetables and whole grains. There is such a | | | | which keep the heart healthy. |
| great variety of delicious foods that are so good for | | | | - Cantaloupe - a good source of alpha and beta |
| your heart - and of course the rest of your body | | | | carotene (carotenoids), antioxidant vitamins C and E as |
| benefits greatly as well. | | | | well as folic acid/folate and fiber. |
| It is quite interesting to know what the beneficial | | | | - Carrots - are high in fiber and alpha-carotene which is |
| nutrients in heart healthy foods are: | | | | a carotenoid. |
| - Phytosterols are plant sterols that reduce cholesterol | | | | - Dark chocolate - contains cocoa phenols and |
| and are contained in all seeds and nuts as well as | | | | reservatrol which are flavonoids. |
| wheat germ. | | | | - Flaxseed (ground) - a great plant source for omega |
| - Polyphenols are antioxidants that reduce the bad | | | | 3 fats and are also high in fiber. |
| LDL cholesterol, lower blood pressure and protect | | | | - Oats/oatmeal - contain soluble fiber which helps |
| blood vessels. Flavonoids are well known polyphenols | | | | reduce bad LDL cholesterol. |
| and are found in fruits and vegetables. | | | | - Olive oil - is a wonderful source of oleic acid, a |
| - Carotenoids are fat soluble chemicals that are found | | | | monounsaturated fat which helps lower bad LDL |
| in the pigment of many colourful fruits and vegetables. | | | | cholesterol and reduces the risk of heart disease. |
| They are important heart-protecting anioxidants. Beta | | | | - Oranges - are high in carotenoids, flavonoids, folic |
| carotene is a carotenoid and is found in orange, | | | | acid/folate and fiber. |
| carrots, sweet potato and squash for example. Lutein | | | | - Papaya - is high in carotenoids beta carotene, lutein, |
| is found in dark green vegetables such as broccoli as | | | | antioxidant vitamins, folic acid/folate and magnesium. |
| well as the yellow in egg yolk and bell peppers. | | | | - Red bell peppers - are high in beta carotene and |
| Lycopene is found in red tomatoes, apricots, | | | | lutein (carotenoids), fiber, folic acid/folate and B |
| watermelon, papaya and grapefruit to name a few. | | | | vitamins. |
| - Omega 3 fatty acids found in oily fish such as | | | | - Salmon - is an excellent source of omega 3 fatty |
| salmon, mackerel and sardines as well as nuts and | | | | acids which protect your heart by reducing the risk of |
| seeds such as walnuts and flaxseeds help protect | | | | blood clots and inflammation. Omega 3's also keep |
| against heart attacks - but this is only one of many | | | | cholesterol levels healthy. |
| health benefits associated with these essential fats. | | | | - Spinach - is high in lutein (carotenoid), fiber, folic acid |
| - Vitamins and minerals - especially antioxidant vitamins | | | | and B-complex vitamins. |
| C and E which protect cells from free radical damage. | | | | - Sweet potato - is a good source of beta carotene |
| Minerals that help lower blood pressure are calcium, | | | | (carotenoid), fiber and antioxidant vitamins A, C and E. |
| magnesium and potassium. | | | | - Tomatoes - contain loads of vitamins as well as |
| - B-complex vitamins, especially folic acid/folate | | | | lycopene which reduces the risk of heart disease. |
| (vitamin B9) and vitamin B6 protect against hardening | | | | Your body can absorb more lycopene from cooked |
| of the arteries and blood clots. Vitamin B3, known as | | | | tomatoes. |
| niacin helps raise the good HDL cholesterol in the blood. | | | | - Tuna - is high in omega 3 fatty acids. Limit intake to |
| - Fiber is of course incredibly important to our general | | | | twice a month because of possible mercury |
| good health. One way it helps the heart is to help | | | | contamination. |
| lower bad LDL cholesterol levels. | | | | - Walnuts - are a great plant source for heart-healthy |
| As we can see, there are some foods that are | | | | monounsaturated and polyunsaturated fats as well as |
| especially high in these heart healthy nutrients which | | | | being high in fiber and folic acid. |
| protect your heart and blood vessels. These wonderful | | | | - Whole grains - contain fiber and vitamins and minerals |
| healthy foods are listed below. These are all everyday | | | | which help keep your heart healthy. |
| foods that we can very easily and deliciously | | | | Following a heart healthy diet is actually really simple. |
| incorporate into our daily diet. | | | | By making a few healthy food choices we can very |
| - Almonds - contain good fats that keep cholesterol | | | | easily improve our diet to benefit our heart. Now that |
| levels in check and are also a great source of vitamin | | | | we know what foods are good for our heart, we can |
| E, protein and fiber. | | | | use them as often as possible, incorporating them into |
| - Apples - contain quercetin which is an | | | | our meals and even creating meals and recipes based |
| anti-inflammatory which will also help prevent blood | | | | upon these foods - such as choosing a fresh fruit |
| clots. They are also high in vitamins, minerals and fiber. | | | | salad made from papaya, cantaloupe and apples for a |
| - Asparagus- a good source of beta carotene and | | | | delicious and healthy dessert. |
| lutein (carotenoids), B vitamins, folic acid/folate and | | | | For some more interesting and useful information on |
| fiber. | | | | simple humble foods that pack a real nutrient punch, |
| - Beans - are high in fiber and B vitamins which keep | | | | please visit my every day super foods page. |