Food for Your Heart
Nutrition, Diet, Food - How Many Times Do You Need to Be Told?
Added:Fri, 5th February 10
Controlling Cholesterol is not about saturated fats alone. To control your Cholesterol you need to understand FATS as a whole, and they come in all sorts of varieties, as well as understand Cholesterol lowering foods
If you have not already looked, read my previous features:
• Eat Fat to Burn Fat
• Do We Need Fat
This feature links directly to Dr. Lidder's feature on Valentine Hearts!
Now read on!
Salmon
Fish – especially oily fish - is an excellent source of omega-3 fatty acids that protect your heart by reducing both inflammation and the risk of blood clots. These fats also work to keep your cholesterol levels healthy. Eat salmon or other oily ocean fish like tuna, sardines, herring or mackerel at least two times per week. For a hearty and healthy meal, try grilled salmon steaks with a green vegetable and a side salad with a sprinkling of lemon juice instead of high-calorie salad dressing.
Olive Oil
Olive oil reduces your risk of heart disease by lowering your LDL cholesterol levels. Choose olive oil for cooking, and of course always use it on your salads. You can make a nice dip for whole grain bread by pouring a little olive oil into a bowl with a small amount of balsamic vinegar and a sprinkle of your favourite herb.
Oats
Oats contain a soluble fibre called beta glucan that helps reduce total cholesterol and LDL cholesterol. Soluble fibre also helps keep your digestive system healthy. Enjoy oatmeal with just a small amount of natural honey and plenty of berries and a few nuts for I love oats mixed with plain yoghurt, cottage cheese, slivered almonds and allspice, served chilled. It looks like wall paper paste but it tastes delicious.
Apples
Apples contain a phytochemical called quercetin which acts as an anti-inflammatory and will help prevent blood clots as well. Apples contain vitamins and fibre, 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.
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 fibre. 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.
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 - so this is not giving permission to go on a drinking binge!
Whole Grains
When I say "whole grain" I do mean it - and just because that white loaf mentions it, does not mean it is made from it! Whole grains provide vitamins and fibre that will help to keep your heart healthy. Make a deliciously healthy sandwich with two slices of 100-percent whole-grain bread, some turkey or chicken breast, lots of tomatoes, a little avocado and mustard for flavouring. Make the switch from white pasta to whole grain pasta too.
Green leafy vegetables
Green leafy vegetables contain folate, which helps to keep homocysteine levels down. They also contain lots of Vitamin E. Green leafy vegetables have been associated with better retention of memory as age. Instead of iceberg lettuce, make the switch to fresh spinach or other dark greens such as kale when you are making your favourite salad.
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 home made chopped tomato sauce on whole wheat pasta. You may be surprised that canned tomato sauces contain more lycopene than raw tomatoes, but watch out for other additives!
Soy
Soy protein has been shown to prevent heart attacks and soy makes an excellent protein substitute for red meat. If you eat soy occasionally instead of red meat, it will help to reduce your saturated fat intake as well. Add tofu to your favourite stir fry!
