Unwanted fats augment the level of cholesterol, thus increasing the risk of certain diseases, but, there is also useful fat that protects your heart and supports overall health. Certain, good fats, for instance, omega-3 fats are important for both physical and emotional health. So, the new mantra to a fit and healthy heart is by eating the right foods containing good fats.
Super Heart Healthy Foods - The Loyal Heart Friends
- Soy Protein: To help your heart stay healthy, soy foods are low in saturated fat, are cholesterol-free, and contain high-quality protein, essential fatty acids, dietary fiber, and numerous other nutrients - Soy protein not only lowers blood cholesterol, but has been found to contribute to increasing good cholesterol (HDL) and lowering triglyceride levels.
- Oatmeal: Oats are loaded in dietary fiber and have a range of healthy properties. Oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol. A half-cup daily serving of oatmeal contains very low calories and keeps body weight to a healthy level.
- Green tea: A steaming cup of green tea is chock-full of good-for-you catechins and flavones. So people drinking two cups of green tea a day are likely to have a low risk in getting heart attacks.
- Carrots: Carrots are high in carotenoids and are associated with a lower risk of heart disease. They not only have beta-carotene but also alpha-carotene and lutein. The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids and lowers cholesterol.
- Broccoli: This green vegetable is low in cholesterol, high in fiber, and contains a wealth of antioxidants. The carotenoid lutein slows down or prevents the thickening of arteries in the human body, thus fighting against heart disease and stroke. The Vitamin B6 and foliate in broccoli also reduces the risk of atherosclerosis, heart attack, and stroke.
- Spinach: A pigment called lutein that is found in spinach has been shown to reduce the occurrence of atherosclerosis, heart attacks, and strokes. Green fleshy spinach contains a kind of proteins that tend to lower the cholesterol level as well as other fat deposits in the blood vessels. Hence, it can be called as one of the super heart healthy foods.
- Nuts: People who eat nuts as part of a heart-healthy diet can lower the low-density lipoprotein (LDL, or "bad") level in their blood. High LDL is one of the primary causes of heart disease. Eating a handful of nuts may reduce your risk of developing blood clots that can cause heart attack. Nuts also appear to improve the health of the lining of your arteries. All nuts contain fiber, which helps lower your cholesterol. Unsalted nuts are beneficial.
- Extra-virgin olive oil: Olive oil lowers the levels of total blood cholesterol, LDL-cholesterol and triglycerides. At the same time it does not alter the levels of HDL-cholesterol, which plays a protective role and prevents the formation of fatty patches, thus stimulating the elimination of the low-density lipoproteins.
- Blueberries: "Blueberries are not only delicious but are also rich in antioxidants." The antioxidants in blueberries work to reduce the buildup of "bad" LDL cholesterol in artery walls that helps to reduce cardiovascular disease and heart stroke.
- Salmon: Oily fish such as salmon contain omega-3s. This fat is believed to reduce the risk of developing cardiovascular disease by lowering the levels of triglycerides and free radicles in the body. Omega-3 fatty acids prevent blood clots making the heart less vulnerable to life-threatening irregular heart rates.
GOOD FATS :
There is also a kind of fat which is very good for heart, cholesterol and overall health, so, they are named as "Good Fats". Generally, monounsaturated fats and polyunsaturated fats fall under this category, therefore, food containing these good fats are considered to be best diet for heart disease.
MONOUNSATURATED FATTY ACIDS :
Helps to lower both total and LDL cholesterol and helps increase HDL cholesterol, also normalized blood clotting.
- Olive oil
- Canola Oil
- Groundnut Oil
- Sesame oil
- Nuts (Almonds + Peanuts + Cashew nuts)
POLYUNSATURATED FATTY ACIDS :
- Soya bean oil
- Corn oil
- Safflower oil
- Flax seeds
- Fatty fish (Salmon, sardines, mackereal , tuna)
CHOOSE WISE & FIGHT FOR EVERY HEART BEAT !