Eating Heart Healthy

The following is a list of foods that are great for maintaining and improving the health of your heart, they include:

Nuts, Seeds and Oils

Nuts and seeds are an excellent source of both Polyunsaturated and Monounsaturated oils. These oils help to maintain the health of the cardiovascular system thanks to their anti inflammatory and anti coagulant properties. They also help to lower LDL or 'bad' cholesterol and there is evidence to suggest that they may even increase HDL or 'good' cholesterol. It is thought that HDL can remove cholesterol from the arteries and transport it back to the liver for excretion or to be re-utilized.

Nuts and seeds are also excellent sources of the minerals calcium, magnesium and potassium. These minerals are needed to maintain proper muscle and nerve function and therefore help to assist and maintain healthy heart rhythm. These minerals also play an important part in helping to relax the cells, which can help to lower blood pressure.

Nuts and seeds are a great natural source of vitamin E. A powerful antioxidant vitamin noted for its heart protective qualities.

Some of these foods include Avocadoes, Almonds, Brazil Nuts, Cashew Nuts, Walnuts, Hazelnuts, Peanuts, Pine Nuts, Flaxseeds, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Flaxseed Oil and Olive Oil.

Remember to store your nuts, seeds and oils in the fridge. This will help to keep the oils they contain from going bad.

Some oils like Flaxseed Oil cannot be used for cooking as they have a low tolerance to heat and will go bad if they are used. Instead drizzle onto fresh salads or onto your morning bowl of oats.

Oats

Oats are fantastic for the health of the heart thanks to their high fibre content and unique compounds that they contain called Avananthramides. Together, the two help to protect 'good' cholesterol from free radical damage and at the same time eliminate 'bad' cholesterol.

Berries and Red Grapes

Berries are loaded with antioxidants. A diet high in antioxidants is important in maintaining a healthy heart and cardiovascular system. Blueberries and Red grapes also contain certain antioxidant compounds that have been noted for their positive health effects on the heart as well.

Green Tea

Green Tea possesses a range of important health promoting qualities including strong heart protective benefits. The goodness of green tea has demonstrated the ability to help protect the cardiovascular system from free radical damage and may even be able to help lower high blood pressure.

Garlic and Onions

Garlic and Onions are great for the health of the heart as they have blood thinning and anti clotting properties.

Citrus Fruits

Citrus fruits are high in Vitamin C, a powerful antioxidant vitamin that helps to protect the heart and cardiovascular system.

Beetroot

Eating fresh Beetroot can help to lower blood pressure thanks to its ability to dilate and 'relax' blood vessels. Beetroot also possesses cleansing and detoxifying properties.

Broccoli and Spinach

These two super foods are loaded with many antioxidants, vitamins and minerals essential for maintaining a healthy heart.

Fruits and vegetables

All fruits and vegetables are great for your health. Choose a wide variety and try to pick fresh, seasonal and organic Fruits and vegetables. This will help to minimize the time they may have been in storage or frozen and help to eliminate the chance that they contain nasties like pesticides. The fresher they are, the healthier they are.

Tips for keeping your heart healthy

Exercise There is plenty of evidence that suggests that exercise like walking, jogging and cycling can help to strengthen and maintain the health of the cardiovascular system. It helps to reduce cholesterol and can also help to lower high blood pressure. If you have never exercised before, seek medical clearance before beginning and remember to start off at your own pace, gradually improving as you get fitter and stronger.
Avoid eating packaged and processed foods as they are nutritionally void and are full of salt, fat and sugar.
Limit eating out as takeaway and restaurant foods often contain a lot of salt, fat and sugar.
Limit your intake of red meat as it can be high in saturated fats
Drink plenty of water Our bodies comprise of about 60-70% of this vital liquid. Keeping the body well hydrated helps to relax the cells, serving to lower blood pressure as well as helping to eliminate waste and toxins from the body.

Corey Johnstone is a former international level athlete and fitness professional. Co-founder of the website http://www.Fittime.com.au He aims to empower people with the knowledge of exactly what it takes to create a healthy lifestyle. Together with his brother Lee, they designed the Fittime 12 Week Challenge as a revolutionary, no nonsense approach to fitness that provides people with the knowledge and tools necessary to transform their bodies and create healthy, well balanced lifestyles.

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