10 Heart Friendly Foods

Heart is our vital organ. No bodies can life without heart. So we must protect our heart and keep it healthy. There are many tips for keeping our heart still in health condition. But how?

God gives us a perfectly body, not less one or more. God gives us healthy bodies. God never gives us disease and illness. We can go sick caused by our habits. We usually have bad habits in our life. There are any substances affects to our health. There are foods, water and air. The most affects are foods. We usually have wrong consumption of foods. Foods also have big affect to our heart. Bad foods can make our heart broken. So, how to select foods which friendly to our heart?

Here are 10 heart friendly foods I suggested:

1. Salmon

This cold-water fish is a great source of protein and is also packed with heart-healthy omega-3 fatty acids. The American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health. Americans love salmon because it is so versatile, easy to cook, and tastes great.
2. Blueberries

Blueberries top the list as one of the most powerful disease-fighting foods. That's because they contain anthocyanins, the antioxidant responsible for their dark blue color. These delicious jewels are packed with fiber, vitamin C, and are available all year long.

3. Soy Protein

This inexpensive, high-quality protein contains fiber, vitamins, and minerals -- all the ingredients for a heart-healthy meal. Also, a diet rich in soy protein can lower triglycerides, which help prevent cardiovascular disease and keep your heart strong and healthy. In those with high cholesterol levels,the benefits of soy foods are due to their high levels of polyunsaturated fats, fiber, vitamins, and minerals.

4. Oatmeal

Oats are nourishing whole grains and a great source of vitamins, minerals, and cholesterol-lowering fiber. The FDA allows manufacturers of oats to make health claims about the grain on their products, suggesting that a diet high in oats can reduce the risk for heart disease. Researches shows oats lower cholesterol levels, keep you regular, and may help prevent certain cancers.

5. Spinach

Spinach is the powerhouse of the vegetable kingdom. Its rich, dark color comes from the multiple phytochemicals, vitamins, and minerals (especially folate and iron) that also fight disease, protect against heart disease, and preserve your eyesight.

6. Apples

Apples contain a phytochemical called quercetin which acts as an antiinflammatory and will help prevent blood clots as well. Apples contain vitamins and fiber, come in several delicious varieties and are portable. Eat an apple with a handful of walnuts or almonds as a healthy snack or add apple slices to your healthy salads.

7. Red Wine

Red wine contains a powerful antioxidant called resveratrol. Resveratrol has been shown to be good for your heart. Be sure to enjoy red wine in moderation. Studies show that only 4 to 8 ounces of red wine is needed each day.

8. Tomatoes

Tomatoes are packed with vitamins and lycopene, which has been shown to reduce heart disease risk. Add thick slices of tomatoes to sandwiches and salads or enjoy tomato sauce on whole-wheat pasta. In fact, cooked tomato sauce and canned tomato sauce that you buy in the store both contain more lycopene than raw tomatoes.

9. Almonds

Almonds and other nuts contain healthy oils, vitamin E and other substances that will help keep cholesterol levels in check. Almonds are also a good source of protein and fiber. Almonds make a great snack on their own, or sprinkle slivered almonds on green beans or asparagus with lemon juice as a deliciously healthy side dish.

10. Avocado

Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. Avocado allow for the absorption of other carotenoids especially beta-carotene and lycopene, which are essential for heart health.

source :
1. www.webmd.com
2. www.health.com
3. www.americanheart.org
4. www.about.com

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Basic tips for getting healthy recipes for healthy eating

Eating healthy means making a commitment to preparing healthy food. But for many of us, the term "healthy meal" brings to mind hassle, effort, and tastelessness. Healthy eating also means picking up a variety of foods from these groups: meat, dairy products, fruits and vegetables, cereals such as bread and pasta. It is essential to limit the amount of fats and sweets. It includes enjoying nutritious food in the amounts our bodies need for best results.

Preparing healthy, healthy foods doesn't have to be a stumbling block to a healthy diet. Plenty of resources exist to help us eat well and transform our favorite foods and recipes into healthier fare.

Get more variation recipes by cooking and preparing your own food

In fast-paced culture, the prospect of planning, cooking, and savoring a home-cooked meal can seem daunting. The "quick-and-easy" way of life full of microwaves, fast-food restaurants, and packaged meals easily overshadows the importance of cooking and preparing food the old fashioned way: at home in your own kitchen. Many prepared foods, whether from the drive-thru or a microwave-safe package, can contain a myriad of unhealthy ingredients.

With cooking and preparing your own healthy meals gives you more control over what you and your family are eating. Seeking out a variety of healthy recipes and preparing nutritious meals can help prevent common medical conditions and concerns, and engages your senses in a sumptuous world of flavors, textures, aromas, sights, and sounds! It can also be a wonderful way to bring your family together, while helping you save money.

There are many easy ways to alter recipes so that they are healthier while maintaining their wonderful tastes, flavors, and textures. Some basic tips for making your favorite recipes healthier include:

• Decrease the meat and increase the vegetables called for in stews and casseroles.
• Choose whole-grain versions of pasta and bread; substitute whole-wheat flour for bleached white flour when you bake.
• Serve imaginative whole-grain side dishes like bulgur or kasha instead of white rice or pasta. Cook with less fat by using non-stick skillet.
• Blot all fried meats on paper towels. Or better yet, try baking instead of frying.
• Avoid cooking with soy or Worcestershire sauce and products that contain monosodium glutamate (MSG).
• Use garlic or onion powder instead of garlic or onion salt, and use unsalted or low-salt vegetable broths and products.
• Buy reduced-fat cheese or use mozzarella, which is naturally lower in fat.
• In recipes calling for milk or cream, substitute reduced fat versions or try using other “milks” such as rice milk, nut milks or soymilk. Also use low-fat cream cheese, yogurt, and mayo.
• Unhealthy fats like certain oils, butter, or margarines can usually be cut by 1/3 to 1/2 in recipes. At first try a small cutback and then use less and less over time; you'll hardly notice the difference.
• You can also use fat substitutes like prune purees and applesauce in baked goods.
• Use fresh-frozen fruit without added sugar if fresh is unavailable.
• Cut the sugar called for in most recipes by one-third to one-half.
• Sweeten waffles and quick breads with cinnamon, cardamom, vanilla or almond extracts in order to cut the sugar content.
• Try salsa on a baked potato or salad rather than high-fat dressing or butter.

Source: www.helpguide.org

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