Healthy heart diet

Posted on Sep 9 2014 - 4:00pm by Jennifer

A healthy heart is a happy heart! To maintain a healthy heart you need to adjust your lifestyle, including your diet. That is why we decided to give you some useful information about a healthy heart diet. You need to pay attention to our tips in order to live a long, healthy life.

Healthy heart diet Healthy heart diet

A healthy heart diet is necessary if you want to maintain your heart healthy and strong. Find out which are the most healthy heart foods!

Healthy heart diet – what can you eat

Heart problems are one of the main issues of human kind. Millions of people die every year because of heart diseases. That is why we recommend a healthy heart diet. There are many foods you can eat during a healthy heart diet. Here are some of these foods:

1.    Healthy fish fats
Fish like salmon or sardines contain many healthy fats and a large quantity of Omega – 3 acids. These healthy fats and acids reduce the risk of arteriosclerosis and arrhythmia.

2.    Oatmeal
The oatmeal contains many healthy fibers that absorb the cholesterol from your digestive tract. This way the cholesterol doesn’t reach your blood flow.

3.    Dark chocolate
Many scientists have demonstrated that the consumption of dark chocolate reduces the risk of heart failure. The chocolate that contains at least 60% cocoa contains a chemical compound that reduces blood pressure and inflammations.

4. Strawberries
Strawberries contain flavonoids and anthocianins which reduce blood pressure and dilate blood vessels.

5.    Lemons and oranges
These citrus fruits are recommended during a healthy heart diet because they contain vitamin C and they maintain a healthy heart.

6.    Nuts and seeds
Nuts and seed contain fibers, omega 3 acids and vitamin E. All these help reduce cholesterol levels.

As mentioned before, there are many foods you can eat when you are on a healthy heart diet and your menus can variate every day.

2 days menu for a healthy heart diet

Day 1

Breakfast:
–    1 bowl with oatmeal cereals, non-fat milk, 1 teaspoon of cinnamon and 1 tablespoon of nuts
–    1 banana

Lunch:
–    1 cup of plain, non-fat yogurt with one teaspoon of flax seeds
–    4 slices of toast bread
–    2 tablespoons of cream cheese
–    1 cup of boiled broccoli and cauliflower
–    ½ cup of fresh peaches

Dinner:
–    150 g of grilled beef meat with whole cereal bread
–    1 vegetable salad with sunflower seeds and 2 tablespoons olive oil
–    1 cup of non-fat milk
–    1 orange

Snack:
–    1 cup non-fat milk
–    9 salted crackers

Day 2

Breakfast:
–    2 pancakes filled with blueberry jam
–    ¾ cups of orange juice
–    1 cup of on-fat milk

Lunch:
–    1 salad made of some lettuce leaves, ½ tomatoes, ½ cucumbers, ¼ cups of feta cheese and 2 tablespoons of salad dressing
–    1 kiwi
–    1 cup of non-fat milk

Dinner:
–    150 g boiled chicken with boiled rice
–    1 cup of boiled broccoli
–    ½ cup of fresh peaches
–    1 glass of red wine

Snack:
–    3 whole wheat crackers
–    1 cup of non – fat yogurt