heart-saving food

heart-saving food

The heart is the source of human life, we have to save our hearts. Many foods can help us:

  Fresh herbs. Replacing salt, sugar, and trans fats with fresh herbs helps make other foods good for the heart. These flavor powerhouses, along with nuts, berries—even coffee—can be part of a smart diet.

Fact: Rosemary, sage, oregano, and thyme contain antioxidants.

black beans. Mild, tender black beans are packed with nutrients like folate, antioxidants, and magnesium, as well as fiber that helps control cholesterol and blood sugar levels.

Tip: Canned black beans are easy to add to soups and salads. Rinse to remove excess sodium.

Red wine and resveratrol. If you drink alcohol, a little red wine might be a good choice. Resveratrol and catechins, two antioxidants in red wine, may help protect arterial walls. Alcohol also raises HDL, the "good" cholesterol.

Tip: Drink only in moderation: no more than 1 drink per day for women and no more than 2 drinks per day for men. Alcohol can cause problems for people taking aspirin and other medications. Excessive drinking is bad for the heart.

Omega-3 Tuna. Tuna is another good source of omega-3, and it usually costs less than salmon. Albacore tuna (white tuna) contains more omega-3 than other tuna species. Also absorb other omega-3 sources: mackerel, herring, lake trout, sardines and anchovies.

Tip: Grill the tuna steak with dill and lemon. Choose tuna served in water rather than oil.

Extra virgin olive oil. Made from first-pressed olives, this oil is rich in antioxidants called polyphenols, which can help protect your blood vessels. It's also a good source of monounsaturated fats, which lower cholesterol better than saturated fats such as butter.

Tip: Use a little on salads, cooked vegetables or bread. Look for cold pressed and use within 6 months.

Walnut. A handful of walnuts a day can lower cholesterol and ease inflammation in the arteries of the heart. Walnuts are rich in omega-3s, monounsaturated fats and fiber. The benefits come when walnuts replace bad fat, fat in chips and crackers.

Tip: Walnut oil also contains omega-3s; try salad dressings.

Tofu. Serve with tofu and you've got a great vegan soy protein packed with heart-healthy minerals, fiber, and polyunsaturated fats. It can carry the flavor of the spices or sauces you use to cook.

Tip: Chop firm tofu, marinate, then bake or fry in oil. Add tofu to your soup for protein without added fat.

tangerinr. This sweet and juicy fruit contains cholesterol-fighting fiber pectin and potassium to help control blood pressure. Research shows that OJ can make your blood vessels work better and lower blood pressure.

Tip: A medium orange has 3 grams of fiber and an average of 62 calories.

Plus, there are plenty of other foods that can help us save our hearts too. With Biophilia Indruter, we can find the right food and supplements to make us healthier.