The connection between eating right and heart health is more apparent than ever, but when you consider statistics released by The Heart Foundation that state heart disease kills more people in the United States than any other illness, it seems that not enough people are understanding the correlation. The consumption of white sugar and flour, fatty meats, and trans fats can all negatively affect the heart; however, there are other heart-healthy foods you can add to your diet that may help you ward off strokes, heart attacks, and other heart-related events that might drastically shorten your life.
1 – Raisins
Not only does eating raisins several times a day increase your daily fruit intake, they can help prevent heart disease because of the antioxidants they contain. These antioxidants fight damaging free radical cells in the body and they may also lower the risk of gum disease which, when left untreated, can double the risk of a heart attack.
If you want to add more raisins to your diet, add a handful to your cereal in the morning or carry snack packs with you to munch on during the day. This give you a quick burst of energy and snacking on raisins can satisfy the craving for something sweet and help you avoid unhealthy, sugar-laden treats.
2 – Beans
Beans are a highly versatile food that may keep bad cholesterol from affecting your heart. Almost all kinds of beans are good for you, but some types, such as black and pinto beans, are especially good for your heart. The key to the way beans lower cholesterol is soluble fiber. Most beans contain this type of fiber, which binds cholesterol and changes the way it forms. As a result, it cannot reach or clog your arteries.
Adding more beans to your diet is not at all difficult. You can put them into stews, casseroles, slow-cook them in a crock pot, or add them to a low-fat turkey chili. Add black beans to homemade tacos and salads to bring a unique flavor to traditional recipes.
3 – Salmon
Whether you eat wild-caught or farmed salmon, you are doing your heart a big favor. Salmon contains omega-3 fatty acids, which can improve heart health in a number of ways. Firstly, it can reduce the level of certain triglycerides that cause blood clots and can cause strokes. Secondly, it may improve irregular heart rhythms in some people and help to lower blood pressure as well.
There are many ways to prepare salmon that make it delicious as well as healthy. Broiled, baked, and grilled salmon are all good choices, and dressing fillets or steaks with herbs or marinating it in Hamptoncreek Italian salad dressing, which is made from all-natural ingredients and contains no added sugars or preservatives, will help you create a tasty meal that is also good for your heart.
4 – Nuts
Many different types of nuts contain oils that are good for your heart. They are also a source of monounsaturated fat, which is one of the “good” fats as opposed to trans-fats and hydrogenated oils. The type of fat found in nuts have been shown to decrease cholesterol levels, which may, in turn, lower your risk of stroke or heart attack.
Because nuts are so versatile, there is really no wrong way to eat them. Add them to your cereal, salads, low-fat yogurt, or sliver them to use as a topping for a variety of casseroles. Almonds, pecans, walnuts, and pine nuts are all good sources of monounsaturated fats.
5 – Apples
Your parents were probably fond of saying, “An apple a day keeps the doctor away,” and now new studies have shown that there is some truth to it. These studies have shown that people who eat apples at least once a day have a lower incidence of heart troubles than those who do not. Experts attribute this to the many flavonoids that apples contain and how they oxidize free radicals, reduce the amount of plaque in the arteries, and lower inflammation.
To increase the number of apples you eat, put a bowl of them by the front door so you can grab one on your way out the door each morning. Slice and bag apples as a midday snack and add them to salads, yogurt, and low-fat cottage cheese.
Changing your diet to include heart-healthy foods can help you avoid medical problems that might have a negative impact on your life. If you have any existing medical conditions, talk to your doctor before modifying your diet to ensure the one you have planned is the best choice for your heart’s health.
Photo Credits
Raisins – Wikimedia Creative Commons
Black Turtle Bean – Wikimedia Creative Commons
Mixed Nuts – Wikimedia Creative Commons
Guest Author Bio
Leona Jones
Leona helps pass along her knowledge of lifestyle to others. After graduating from the University with a degree in philosophy she worked as a lecturer before jumping into the world of fashion, lifestyle. She is a freelance writer and an editor. She substitute teaches at the local elementary school and is continually surprised by how much she loves it.
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