Eat Your Heart Out: The 10 Best Heart-Healthy Foods

 

Your heart is like the motor of your body. And like any motor, it has to be cared for, with the right ingredients going in to keep things at peak performance. And with heart disease remaining the leading cause of death for both men and women in the United States, adding a few heart-healthy substitutions to your daily diet is an easy way to start changing your lifestyle for the better.

 

10. Coffee

That’s right, coffeeholics, rejoice! Your favorite morning pick-me-up aids in natural fat burning and can even boost metabolism by 3-11%. In doing so, it becomes easier for your heart to do its job pumping on and on. Further research suggests moderate coffee consumption (1-3 cups/day) reduces the risk of a stroke, particularly in women.

 

9. Apples

The saying is right: “An apple a day keeps the doctor away,” on top of keeping your heart smiling. The fiber in apples blasts plaque buildup in your arteries and keeps further cholesterol from solidifying in its walls. Chomp away at the fruit as a lunch companion or an afternoon snack.

 

8. Sweet Potatoes

Topping the beta-carotene charts, sweet potatoes take vitamins A, C, and E and help reduce the risk of heart disease while delaying the bodily effects of aging. Low calorie, try baked sweet potato fries as a side, or pop in the microwave for a mindless meal.

 

7. Tomatoes

Rich in potassium and a great source of the antioxidant lycopene (a carotenoid believed to help keep blood vessels open and strong), tomatoes in any form will help fight your chances of a heart attack. On top of being low in sugar and high in folic acid, roasted tomatoes in garlic and olive oil is a spectacular side dish to pair with your next entree.

 

6. Oatmeal

There’s hardly a healthier way to start your day than with a bowl of hot oatmeal. A fantastic source of fiber, oatmeal lowers cholesterol and reduces the risk of heart disease. Avoid instant oatmeal, however, which tends to hide a lot of refined sugar, instead opting for steel cut or whole oat groats (a fancy name for oatmeal’s kernels).

 

5. Soy

Soy comes in a ton of varieties, from classic tofu to soy milk you can stir into that morning cup of Joe. It delivers an almost incomparable protein boost (half a cup can provide nearly 20% of your daily dose) while remaining low in sodium and cholesterol, common elements in many animal product alternatives.

 

4. Garlic

Not only does garlic make for killer flavoring, its cholesterol-reducing antioxidants lower blood pressure and increases overall blood flow. Keep it fresh, though. Processed garlic provides the same heart help, but not nearly to the same degree as full cloves nabbed in the produce section.

 

3. Red wine

The perks of an evening glass go beyond relaxation. Red wine contains the compound polyphenol resveratrol, an antioxidant that help clears bad toxins from blood and makes your heart’s job easier. The key here, though, rests in sticking with only one glass.

 

2. Seeds & Nuts

Nearly any kind of nut is your heart’s best buddy. From almonds and pistachios to a pinch of peanuts, most pack your heart’s necessary fiber and magnesium punch. Some, like walnuts, also carry the essential body fat, omega-3. As long as you avoid the kind with added salt, you’ve got a go-to, heart-healthy snack.

Likewise, sprinkling flax or chia seeds onto the foods you already eat delivers the same benefits of fiber and omega-3 acids. They’re a simple topping for salads, yogurt parfaits, fruit spreads, or even blended into a smoothie.

 

1. Salmon

Nothing compares to the levels of healthy, fatty acids you get from fish oils. Their omega-3 content goes hand-in-hand with lowering blood pressure and regulating good and bad cholesterol. Experts advise incorporating salmon (or other omega-3 rich fish like tuna and mackerels) into your diet at least 2-3 times a week. They work great as sandwiches for lunch or as the centerfold of a dinner pasta spread.

A specialist from ICE, Institute of Cardiovascular Excellence, says eating a healthy diet low in cholesterol, salt, and saturated fat can help you avoid heart disease. Combined with moderate exercise and lower stress levels, a heart-friendly diet will go a long way in keeping you at your best. And, with most of these delicious foods, your taste buds will thank you, too!

 

Categories: Blood, blood pressure, cholesterol, heart, heart disease, Heart-Healthy, nbsp, Red Wine, sweet potatoes

How to Stay Healthy With These Skin-Loving Superfoods

Naturally, expensive creams and serums can do wonders for your skin’s health. However, you shouldn’t forget the power of your diet – there are a number of superfoods that offer incredibly powerful nutrients. Your diet is the foundation of your skin’s health, so this is where you should put in the effort. Simply eating well, drinking plenty of water and getting plenty of exercise can really improve your skin and help you to fight those wrinkles for a little longer.

Fighting wrinkles

Laughing, pollution and bad lifestyle habits can all increase the risk of wrinkles. Soy can be a great way to fight them though. Research suggests that oestrogen-like chemicals known as isoflavones can keep the skin supple, and soy is a rich source of them. After just 12 weeks, women who had taken a 40mg supplement of isoflavone aglycone can keep crow’s feet at bay, by keeping the skin more supple. You can use soy in a number of ways, from adding it to stir fries to eating edamame beans. Aim for one or two servings every day.

Healthy glow

Sunbathing and relying on self tanners to achieve a healthy glow will become a thing of the past with the addition of vegetables containing carotenoids. They give plants their distinctive red, yellow and orange colours, which can be a great indicator as to the effect they will have on your diet. Add more peppers, carrots and pumpkins to your diet to really get the effects from them. You can also add in apricots, sweet potatoes, broccoli and leafy green vegetables to get the same effect.

Reduce puffy eyes

Puffy eyes are never flattering and if you have noticed that yours are getting bigger, you may want to reduce the amount of salt in your diet. There is also an association between a bloated belly and salt, not just the swelling in your face. Aim for foods which have a daily dose of potassium in them, such as sweet potatoes, avocados and bananas, as well as cooked lentils. Try to get this from your diet only though, not through supplements.

Whiter Teeth

Keeping your teeth healthy and white can knock years off your real age, as really makes a difference to your appearance. Highly acidic foods such as fizzy drinks, sugary snacks, citrus foods and coffee can all stain your teeth and make them vulnerable to damage. Eating a piece of cheese after such indulgences can keep your teeth untarnished, as it will help to neutralise the acids that can damage your teeth. Cheese is high in fat, so you should just treat yourself to a dice-sized piece after your meal – just four of these add up to around half an ounce. If you don’t have any cheese available, you can wash your mouth around with a swig of water instead for the same effect minus the calories.

Age spots

Age spots or brown spots are irksome and arrive with age and sun damage. Your first preventative measure should be sunscreen and avoiding sitting out in the sun for hours on end, but your diet can help here too. You need to look for foods which contain lycopene, as this protects the skin from the inside out and improves your natural SPF. Tomatoes are a great source of this, as are pink grapefruits and watermelon. Green tea can also help here, so try having a cup a day to really get the benefits. Naturally, you shouldn’t replace sunscreen with just these foods, but combined they can do wonders for keeping your skin in good health.

Categories: age spots, anti ageing, diet, foods, Healthy, healthy glow, Puffy Eyes, skin, superfoods, sweet potatoes, teeth