Heart Healthy Foods: Some are: Flaxseed, Low-Fat Yogurt, Cayenne Chili Pepper, Cherries, Blueberries, Kosher Salt, Fresh Herbs- such as (thyme, rosemary, sage, and oregano), Black Beans, Salmon: Super Food, Tuna for Omega-3s, Extra Virgin Olive Oil, Walnuts, Almonds, Tofu, Edamame, Sweet Potatoes and Oranges.
Health Fact:Rosemary, sage, oregano and thyme contain antioxidants.
Fresh herbs make many other foods heart-healthy when they replace the use of salt, fat, and cholesterol. These flavor powerhouses, along with nuts, berries; form a global approach to heart-wise eating. Eat healthy to help fight heart disease, stroke, high blood pressure, high cholesterol, and diabetes.
- Salmon
- Tuna:
- Extra Virgin Olive Oil:
- Walnuts: Almonds :
- Edamame:
- Tofu:
- Sweet Potatoes:
- Oranges: Swiss Chard:
- Carrots
Barley:
Try this nutty, whole grain in place of rice with dinner or simmer barley into soups and stews. The fiber in barley can help lower cholesterol levels and may lower blood glucose levels, too. Barley contains antioxidants, which are also important for maintaining good health. Barley contains several vitamins and minerals including niacin (Vitamin B3), thiamine ( Vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper. Barley contains phytochemicals, which are natural plant-based chemicals, (are responsible for color and organoleptic properties, in plants)
The “whole grain” or hullness /hulled barley is the most nutritious. Pearl barley is quick, but much of the heart-healthy fiber has been removed during the refining process. Make barley one of your heart health choice food for its soluble fiber content, along with its naturally low-fat content and zero cholesterol. Barley is available in several forms (pearled, flour and flakes), Barley can be used in many different recipes for breakfast, lunch and dinner.
- Oatmeal:
- Flaxseed:
- Foods Fortified With Sterols
- Low-Fat Yogurt
- Cayenne Chili Pepper:
- Kosher Salt
- Cherries:
- Blueberries:
Mild, tender black beans are packed with heart-healthy nutrients including folate, antioxidants, magnesium for lowering blood pressure, and fiber — which helps control both cholesterol and blood sugar levels.
- Brown Rice: B-complex vitamins; fiber, niacin, magnesium, fiber.
- Broccoli: Beta-carotene (a carotenoid); Vitamins C and E, potassium, folate, calcium, fiber.
- Asparagus: Beta-carotene and lutein (carotenoids); B-complex vitamins, folate, fiber
- Spinach: Lutein (a carotenoid); B-complex vitamins, folate, magnesium, potassium, calcium, fiber.
- Red Bell Peppers: Beta-carotene and lutein (carotenoids), B-complex vitamins, folate, potassium, fiber.
- Papaya: Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium
- Cantaloupe: Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
- Tea: Catechins and flavonols (flavonoids).
- B-complex vitamins — like Vitamin B-12 (folate) and Vitamin B-6 — protect against blood clots and atherosclerosis, or hardening of the arteries. Niacin (vitamin B-3) helps increase HDL “good” cholesterol.
- Vitamins C and E are antioxidants that protect cells from free radical damage. Magnesium, potassium, and calcium help lower blood pressure. Fiber-rich foods help to lower cholesterol levels.Further Readings: Heart health tips from top cardiologist; Eat for a healthy Heart Source: Plants That Heal by George D. Pamplona-Roger, MD WebMD Medical Dictionary Natural Remedies Encyclopedia – Vance Ferrell . Harold M. Cherne,M.D. CDC USDA Disclaimer
Further Readings: Heart health tips from top cardiologist; Eat for a healthy Heart
Source:
- Plants That Heal by George D. Pamplona-Roger, MD
- WebMD
- Medical Dictionary
- Natural Remedies Encyclopedia – Vance Ferrell . Harold M. Cherne,M.D.
- CDC
- USDA
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