Five Heart Healthy Foods That Should Be on Everyone’s Diet
2. Oats ‘ Oatmeal is regaining popularity as a breakfast food thanks to its heart healthy properties. As a soluble fiber, it can reduce the “bad” cholesterol (LDL). In addition, it fills you up to prevent overeating and prevents as much cholesterol from your food being absorbed in the intestine.
5. Nuts and seeds ‘ Full of polyunsaturated and monounsaturated fats, nuts help maintain elasticity in blood vessels which in turn keeps blood pressure regulated. The flip side is that nuts are high in calories so you are limited to a small amount eat day. Moderation is the key and you can enjoy the benefits from such nuts as pecans, macadamias, walnuts, cashews, sunflower seeds, peanuts and almonds..
If you are unsure where to start, here are five heart healthy foods you can incorporate to get you started on a better eating plan:.
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3. Plant stanols or sterols ‘ These are substances found in plants that mimic the cellular wall structure of animal-based cholesterol. These stanols and sterols help hinder the absorption of cholesterol in the body to keep your levels down and your heart healthier. Margarine and yogurts are two food products that contain these substances..
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Foods with omega-3 fatty acids ‘ You will find the highest levels of omega-3 fatty acids in fish oil and therefore in the consumption of such fish varieties as salmon, mackerel, trout, tuna and more. These fatty acids work to help lower blood pressure and they help reduce the risk of blood clotting. Canola oil and flaxseed are two plant-based foods that also contain omega-3 fatty acids. Don’t bother with a dietary supplement as you would not be getting the other beneficial properties these foods provide such as extra vitamins and minerals..
Take some extra time in the grocery store and inspect the packaging on some of the foods. You will notice heart symbols on some that tout the product as an important part of a heart healthy diet.
It is no secret that healthy diet practices result in lower cholesterol levels. Could a handful of nuts a day could keep the doctor away? What about a bowl of oatmeal or enhanced margarine? If your diet could use a bit of a revamp, consider some healthier substitutions for the fatty parts of your diet. .
4. Olive oil ‘ If you need oil for recipes or cooking, olive oil is a great choice as it lowers your bad LDL cholesterol levels while keeping your good HDL ones in check. The great news about olive oil is that is can be used for most anything from marinades and dressings to saut’ing vegetables and meats..