Foods for a Healthy Heart ♥

When it comes to a man's heart, cholesterol seems to be an all-season lover.
 And yes, this relationship is definitely unhealthy for the heart.
 Most people usually follow the age-old diet regime of cutting down on the oil and red meats.
 But is that enough to protect the most essential organ in our body?
 Sadly not.
 Read on the list of some of the most essential foods for a healthy heart. ♥

APPLES

An apple a day keeps the doctor away:

 a very clichéd saying but very true.

 Phytochemicals,

 present in apples,

 act as an anti-inflammatory and also prevent the blood from clotting.

 It is also high on fibres and vitamins.

 An apple also makes the perfect snack for someone who is always on the go.

 Plus it is available in different varieties.

So,

 the next time you make a salad,

 add a few chopped pieces of apple, making it healthier! ☺

(*My favorite is the red, delicious/Washington apple variety while my hubby prefers the green apple variety.)

ALMONDS

Have you been avoiding nuts for the oil they contain?

 If yes, then bring it back to your plate because this oil is actually healthy for your heart.

 The Vitamin E that almonds contain helps in keeping your cholesterol level under control.

 Like apples, almonds are also high on fibre and vitamin content.

 Again a perfect 5 PM snack.

 Add to your heart's health by eating 4–5 soaked almonds each morning with your breakfast.

SOY

 Soy may not be a very tasty option for many but health experts say it's really good for the heart.

 Soy protein can prevent you from having a stroke.

 It is also a great replacement for the red meat that you've been trying to cut on.

 This will help in reducing the intake of saturated fats.

 Add a few chunks of soy to your rice or stir fry it with your veggies.

 You can also use soy milk as a substitute for regular milk, for making milk shakes and with your morning cereal.

(*As for me, I am lactose-intolerant thus, I drink soya milk instead of the regular milk products.

 I like it, though.

 I also eat a lot of tofu/tokwa ~ I like it dipped into organic soy sauce mixed with organic apple cider vinegar.

 Our Mom has been a vegetarian ever since I can remember thus, my siblings & I grew up having soy products on our table all the time!) ☺

BERRIES

 Strawberries, cranberries, blueberries, mulberry, huckleberry, gooseberry and all the other berries are a pack load of Vitamin C.

 With so many flavours you can possibly never get bored of eating berries.

 Apart from Vitamin C they also contain calcium and beta-carotene.

 These fibrous fruits are perfect with breakfast oats or with yogurt.

 Out of all these berries, blueberry has the most nutrients that will keep your heart healthy.

("Wishful thinking": Oh how I wish there were more berries available in our tropical country ~ the Philippines!) 

SALMON

Your heart will love you for the fresh salmon you have and so will your taste buds.

 Fish contains omega-3 fatty acids.

 This will help your blood from clotting.

 It is suggested that you should eat fish (sea food) at least twice a week for a healthy heart.

 Opt for grilled fish and avoid spicy seasoning.

 You can also add a dash of calamansi or lemon to it for an excellent flavour and add it to your green salad.

(*Salmon is one of my hubby's favorite fish.

 I cook it either grilled or steamed.

 That way, it'll be healthier ~ as there is no oil.

 We also like eating fresh Salmon Sashimi.) ☺

TOMATOES

Tomatoes contain lycopene (a phytochemical) that is known to lower cholesterol, cut risk of colorectal cancer and heart disease.

 Studies show that men who regularly eat food rich in lycopene have lesser chances of developing prostate cancer and heart disease.

 You might want to start enjoying tomato sauce as it has more lycopene.

 Cooked tomato works much better on your body than raw ones.

 So start adding it to your vegetables and salads.

 Tomato is also known to improve memory and other signs of aging.

GREEN LEAFY VEGETABLES

Green leafy vegetables and olive oil are vital for maintaining a healthy heart.

 One serving of leafy greens a day can be key to preventing heart disease.

 So add them in plenty to your daily diet!

(*At home, we always have vegetables and fresh salads.

 Our son B.E. loves salads and would always ask for it.) ☺

OATS

 Start your day with a bowl of oats!

Oats are full of fibre, omega-3 fatty acids, folate, and potassium, and can help lower cholesterol levels and keep arteries clear.

(*Good ol' oatmeal is always a part of our breakfast everyday, especially for the hubby.

 Oatmeal is a good source of fibre ~ very beneficial to good health!) ☺

WHOLE GRAIN

 Starting the day with whole-grain cereal may lower the risk of heart failure in the long run, as whole grains protect against coronary heart disease.

(*I don't buy white bread anymore...instead, I buy whole wheat bread because it is healthier.

 In the Philippines, "Gardenia" is a good brand.

Gardenia High Fiber Whole Wheat Bread is one healthy Gardenia product I buy for my family.

It is good for controlling weight and maintaining a healthy digestive system.

It gives 20% of the daily fiber needs in just 2 slices.)

BROWN RICE

 may be a better choice over white because it has an ingredient that protects against high blood pressure and atherosclerosis.

 It is also a good source of fibre and helps lower cholesterol levels in the body.

(*In our house, we serve organic brown rice alongside white rice.

 Our son doesn't like the taste much, but appreciates it because it's healthier than polished white rice.) ☺

 RED WINE

 And last, but not the least, ditch your beer and whiskey and say cheers with wine.
 Antioxidants in red wine called polyphenols may help protect the lining of blood vessels in your heart.

(*We always have wine in our house ~ both red and white wine.
 The hubby and I make it a point to drink at least one small glass in the evenings.) ☺