Friday, November 18, 2011

Healthy Heart Diet :

Good nutrition plays an important role in ensuring the health of your heart. If you abuse food high in saturated fat, trans fat and sodium, problems such as hypertension, high cholesterol and heart disease, not keep you waiting. If you want to keep your heart healthy, follow these simple tips for a healthy heart diet.

Tips for healthy heart diet:
Eating more fruits and vegetables. Fruits and vegetables are rich sources of vitamins and minerals. In addition, they are low in calories and rich in dietary fiber. They are rich in antioxidants - substances that help prevent cardiovascular disease.

Eat a variety of foods that contain protein and a sufficient quantity. Properly to combine animal and plant protein sources help reduce the risk of heart disease. More than half of daily protein should be present in plant sources, especially soybeans.

Cut the unhealthy fat and cholesterol. High levels of cholesterol lead to the onset of atherosclerosis. The need to avoid fatty meats such as pork and lamb.

Eat more vitamin C. Vitamin C is the best protection against disease. Eat more apples, oranges, broccoli, and vitamin C.

Eating smaller portions. It is desirable to eat 3-5 times a day. Food in question is considered optimal. The last meal at night should be at least 3 hours before bedtime.

Maintaining water balance. Make sure your body has enough water. Drink 2.5 liters of water a day and abstain from the sweet juices.

Reduce salt and sodium:

Physical exercise. Strengthens the heart muscles, lower blood pressure, increase "good" cholesterol, helps control blood sugar and weight.

There are a number of useful products from the heart. The key to a healthy heart is the diversity of the dose. They do not need to be considered a magic product that saves heart disease, the diet should consist of different products, each of which is relevant to cardiac function.

Here are some products that will help you maintain a healthy heart:

Tomatoes and avocados:

This is the best salad ingredients, and are very useful for heart health. Tomatoes are full of antioxidants, which protect against heart disease and cancer. Fresh tomatoes are excellent sources of vitamin C. Avocados are rich in omega-3 fatty acids, which are useful for heart health.


Fish is a good source of protein. It also contains a huge amount of omega-3 fatty acids, which helps reduce the risk of heart disease.

Complex carbohydrates

Use at your meals of complex carbohydrates contained in brown rice, whole grain bread and beans. Avoid foods like white bread, white rice and sugar.


Spinach contains a record amount of vitamin K, affecting the sustainability of our bones.


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