{"id":1689,"date":"2020-09-21T13:31:05","date_gmt":"2020-09-21T13:31:05","guid":{"rendered":"https:\/\/healthnewscentral.com\/?p=1689"},"modified":"2020-09-21T13:31:05","modified_gmt":"2020-09-21T13:31:05","slug":"food-and-drinks-for-a-healthy-heart","status":"publish","type":"post","link":"https:\/\/healthnewscentral.com\/food-and-drinks-for-a-healthy-heart\/","title":{"rendered":"Food And Drinks For A Healthy Heart"},"content":{"rendered":"
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Eat Smart, Move More, Weigh Less<\/figcaption><\/figure>\n

The heart is one of the most important organs of the human body. Simply put, if the heart stops beating you\u2019re dead\u2026 literally. It is safe to say that any person who has gone past 3rd Grade would know that by now. Knowing how important the heart is, the average person also knows that the heart must be kept healthy. The big question then, is \u201chow?\u201d<\/p>\n

Ask almost anyone what they think they ought to do to keep their heart healthy, and you would likely get one or both of the two most common answers: exercise regularly and\/or diet. Both are good and correct, though incomplete. Both, however, are also quite vague to many people.<\/p>\n

For example, how regular is \u201cexercise regularly\u201d? How intense should exercise be? What kind of exercise should it be? And then there are all these questions about a \u201cproper diet\u201d.<\/p>\n

\u201cGo on a proper diet\u201d is vague. First of all, a \u201cproper\u201d diet could be many different kinds, depending on what you are trying to achieve for your body. There\u2019s a mass-building diet for bodybuilders, a weight-loss diet for those who want to reduce either fat or muscle and thereby become lighter, an endurance runner\u2019s diet, a high-protein diet, high-calorie diet, high-fiber diet, ketogenic diet, seafood diet, see food diet (where you basically end up eating any food you see \u2013 not recommended), any combination of all these diets, and many more kinds of diet. In other words, a \u201cdiet\u201d is basically what you eat. So, saying \u201cGo on a \u2018proper\u2019 what-you-eat\u201d is vague, and does not give clarity on what you should actually be eating more of. If you are targeting a better heart condition, you would best go on a heart-healthy diet. Then again, what exactly would a heart-healthy diet be? Read on and find out.<\/p>\n

<\/p>\n

WHAT A HEART-HEALTHY DIET SHOULD ACHIEVE<\/h2>\n
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Mile High Spine & Pain Center<\/figcaption><\/figure>\n

Most people consider heart-healthy to be low fat and low sodium. These are good recommendations, at least for a start. To enable you to plan your heart-healthy diet more intentionally, it would be good to first know what it is you are trying to achieve for your heart. It is important to know what it is that would be keeping your heart beating in a healthy way.<\/p>\n

The heart is a muscle. As a muscle, its job is to contract and relax repeatedly, and in doing so it keeps pumping blood through its arteries, veins, atria, and ventricles. Ultimately the heart\u2019s repeated contraction and relaxation cycles pump this blood all across the body\u2019s many arteries, capillaries, and veins.<\/p>\n

Because the heart\u2019s primary task is pumping blood across the many blood vessels in the heart itself and throughout the body, it goes to say that a heart-healthy diet should contribute to keeping these blood vessels clear of any obstructions. This means either the diet does not contribute to clogging up the blood vessels, or prevents the clogging up of blood vessels, or it helps unclog the blood vessels in case some clogging has built up.<\/p>\n

Because the heart is a muscle, a heart-healthy diet should also strengthen the heart, thereby contributing to its muscular action. There are some vitamins and minerals that need to be in good balance in the body to ensure that muscles, including the heart, perform in peak condition.<\/p>\n

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GENERAL PRINCIPLES FOR A HEART-HEALTHY DIET<\/h2>\n
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The Heart Foundation<\/figcaption><\/figure>\n

The two main considerations for a heart-healthy diet are: keeping the blood vessels free from obstructions; and keeping the heart muscle in peak condition. With these in mind, there are some general principles to follow for a heart-healthy diet.<\/p>\n

In general, aim for low-calorie, high-nutrient, food and drinks. For a healthy heart, the American Heart Association recommends to \u201cuse up at least as many calories as you take in\u201d. Inversely, plan to consume at most as many calories as you intend to use up. This will require a more mindful and intentional approach to planning your food and drinks. Track your activity level, know how much calories you expend on a daily basis or in your daily activities. Knowing how much calories you expend, also track the calorie content of the food and drinks you consume. Thankfully, most food packaging shows you the number of calories for easy reference. For fresh produce or unpackaged products, do your research as to how much calories the average amount of such food and drinks contain.<\/p>\n

To help you unclog your arteries and other blood vessels, choose food with good doses of dietary fiber. Dietary fibers are parts of plant food that your body cannot digest, therefore cannot absorb. They pass through your digestive tract and colon pretty much intact. Dietary fiber helps clean your system and keep your blood glucose and cholesterol in check. Too much blood glucose and bad cholesterol (as opposed to good cholesterol) are proven contributors to atherosclerosis, the hardening of the blood vessels and formation of plaque in the blood vessels.<\/p>\n

Aside from reducing the blood glucose that is in your blood stream, it would work better to limit your blood glucose sources to begin with. This means consuming food with a low glycemic index, or what lay persons would refer to as low-sugar foods.<\/p>\n

Controlling the amount of sodium you consume is also an important factor in a heart-healthy diet. Sodium is an important mineral for proper bodily function. Among the many benefits of having adequate amounts of sodium in the human body are the regulation of bodily fluid balance, the effective and efficient sending of nerve impulses, and good muscle function. However, if there is extra sodium in the blood stream, it will draw water into the blood vessels, and thereby increase blood volume in these blood vessels, ultimately leading to an increase in blood pressure. Increased blood pressure will force the heart to work harder to pump the blood throughout the body. So, while sodium is necessary, too much of it is not good.<\/p>\n

Considering these general principles for a heart-healthy diet, what food and drinks should you actually start consuming then? Read on and learn more.<\/p>\n

<\/p>\n

GO NUTS ABOUT NUTS<\/h2>\n
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Healthline<\/figcaption><\/figure>\n

Let us begin with one of the most common snack foods around the globe: Nuts. We all know that there are many kinds of nuts, and each of them contains their own proportion of nutrients compared to other nuts. In other words, not all nuts are created equal, but on their own, they are generally all good for heart health.<\/p>\n

Research has shown that nuts help lower low-density lipoprotein or LDL (aka Bad Cholesterol) and triglyceride levels. Both LDL and triglycerides contribute to the buildup of plaque in your blood vessels, plaque which forms obstructions that prevent good and efficient blood flow. Nuts also help prevent the formation of blood clots, which can also obstruct good blood flow.<\/p>\n

Nuts have unsaturated fats, the good fats. Research studies have shown that unsaturated fats, of which there are two kinds: monounsaturated and polyunsaturated fats, are the key contributors to the reduction of the low-density lipoprotein in the body. It is not yet clear how the unsaturated fats do this, but the data indicates a strong correlation.<\/p>\n

Plant sterols, another contributor to the reduction of LDL, are found in nuts. Plant sterols are sometimes added to food and drink products, particularly to add to their health benefits. However, in nuts, plant sterols occur naturally, and thus need not be added.<\/p>\n

Omega-3 fatty acids are popularly known to be naturally occurring in many fish. However, there are also some nuts that have rich amounts of this nutrient. Walnuts, for example, are known to have the richest Omega-3 fatty acid content among nuts.<\/p>\n

Nuts are rich in dietary fiber, the benefits of which have been discussed in the previous page. Vitamin E and L-arginine are also rich in most nuts, both of which promote good heart health by preventing the buildup of plaque, preventing the forming of blood clots in the blood vessels, and by keeping the walls of the blood vessels flexible.<\/p>\n

Of course, be careful not to undo the heart-healthy benefits of nuts by coating them with sugary chocolate, or too much salt. As discussed earlier, too much blood glucose and sodium in the bloodstream is bad for your heart health. Nuts are best eaten raw or boiled (because some of them are too hard to eat when raw).<\/p>\n

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BERRIES ARE \u201cBERRY-GOOD\u201d FOR YOUR HEART<\/h2>\n
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Everyday Health<\/figcaption><\/figure>\n

Just like nuts, there are many kinds of berries, each containing a set of ingredients in different ratios. Berries in general are good for the heart because of two key reasons: they are rich in fiber, and they are rich in phytonutrients (aka phytochemicals).<\/p>\n

Cranberries and Strawberries, in particular, are being heralded as effective superfood for controlling blood glucose levels, as evidenced in recent studies. The control of blood glucose is contributory to the control of blood pressure, which are both good for heart health. However, cranberries and strawberries are not the only good berries out there. Raspberries, blueberries, mulberries, blackberries, along with the many berries there are, are also proven to be rich in phytonutrients and fiber.<\/p>\n

Berries need not be cooked. In fact, in most cases, they are best eaten raw. It is best to not smother them in sugar, as that would nullify their blood glucose control effects. A time-tested way to eat berries is to add them to your oats. So let\u2019s talk about oats in the next page.<\/p>\n

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OATS OF ALLEGIANCE TO HEART-HEALTH<\/h2>\n
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Healthline<\/figcaption><\/figure>\n

Oats are amongst the many grains known to be good for heart health. Technically speaking, the oats that end up on the breakfast table and snacks are the edible seeds of the oat grass.<\/p>\n

Oats are rich in magnesium, zinc, phosphorus, and thiamine, all important minerals for good bodily function. However, the one that is often heralded as a key content that oats are rich in, is fiber. The beta-glucan soluble fiber, which is found in oats, are proven to help control blood glucose levels, as well as low-density lipoprotein or LDL (the bad cholesterol).<\/p>\n

There are many ways to prepare and eat oats. Most kids across the globe are familiar with oats having been cooked to a porridge-like consistency and being topped with berries or nuts. A lot of baked products also contain oats. Oats are actually also eaten raw. In their raw state, oats may for a good addition to salads, yogurts, and trail mixes.<\/p>\n

Be mindful to eat your oats without much sugar added. In fact, eat it with no sugar added if possible. Eating oats with so much sugar defeats the purpose or cancels out some of what would have been the health benefits from this fiber-rich food source.<\/p>\n

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QUINOA<\/h2>\n
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BBC Good Food<\/figcaption><\/figure>\n

Quinoa (pronounced \u201ckeen-wah\u201d) is a kind of grain that is rich in fiber and iron, both of which are good for blood condition. This grain is also proven to reduce the amount of low-density lipoprotein, the bad cholesterol, in the bloodstream.<\/p>\n

Among the many other nutrients in quinoa is protein. The amount of protein in a portion of quinoa is much more than what you would find in the same amount of oats. This protein is important for repair of cell damage, especially in the muscles. And remember, the heart is a muscle.<\/p>\n

As a muscle, the heart needs potassium, a mineral that quinoa is also rich in. Potassium has a lot of benefits to the body, especially in maintaining good muscle function and, along with protein, rebuilding and growing muscles. Potassium is especially essential in maintaining a regular heartbeat.<\/p>\n

Quinoa is cooked like rice. Once cooked, it can actually replace your rice in your meals. Adding herbs and spices to make it taste better is a good idea, but avoid putting salt for flavor, as salt will contribute to the \u201cextra sodium\u201d you would best avoid putting in your bloodstream. You can try eating your quinoa with your usual proteins in a meal, like skinless chicken breast or lean meat.<\/p>\n

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BLACK RICE OR BROWN RICE<\/h2>\n
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Medical News Today<\/figcaption><\/figure>\n

If you would really still prefer to have rice, remember that black rice and brown rice are each better for your heart than white rice. Aside from black and brown rice having more fiber than white rice, black and brown rice also pack a lot of minerals essential to heart health.<\/p>\n

Black and brown rice are rich in potassium, which has already been discussed to be necessary for maintaining good, regular heartbeat. These rice variants also happen to be extremely rich in Manganese, with some black or brown rice variants containing 88% of the average person\u2019s recommended daily intake (RDI) of this mineral.<\/p>\n

Manganese, amongst the many benefits to the human body, is essential for good muscle contraction, which the heart does repeatedly tens of thousands in a day. It is also a mineral that is important in blood glucose regulation.<\/p>\n

Most black and brown rice variants contain antioxidants that help combat oxidative stress. Oxidative stress is a major contributor to heart disease. Thus, being able to reduce oxidative stress will reduce the chances of heart disease, which translates to better health for your heart.<\/p>\n

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FLAXSEEDS AND CHIA SEEDS<\/h2>\n
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SPICEography<\/figcaption><\/figure>\n

There are many edible seeds available off the shelf in the grocery stores. With regard to heart health, there are many seeds to choose from, but the ones most recommended would be flaxseed and chia seeds. Aside from these seeds being rich in fiber, flaxseed and chia seeds are also rich in Omega-3 fatty acids and potassium.<\/p>\n

Flaxseed and chia seeds have been studied to reduce triglyceride levels in the bloodstream. Each on their own, these two seeds have proven to have a neutral effect on high-density lipoprotein or HDL, the good cholesterol. They also reduce the LDL, or the bad cholesterol, reduce blood pressure, reduce blood clotting inside the blood vessels, and may therefore protect against obstructions building up that would impede blood flow.<\/p>\n

Most seeds can be eaten raw. Flaxseed and chia seeds are best sprinkled on salads, or included in drinks and smoothies. Specifically with regard to chia seeds, it is best to let these soak in water for about 15 minutes prior to consumption. The soaking process allows them to expand before they enter your stomach, instead of them expanding while inside your stomach. Having chia seeds expand while already inside your stomach can give you a very uncomfortable bloated feeling. While this is not a health hazard in itself, it can be very uncomfortable, sometimes even slightly painful.<\/p>\n

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BEANS, LENTILS, AND OTHER LEGUMES<\/h2>\n
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Real Food for Life<\/figcaption><\/figure>\n

The American Heart Association recommends adding beans, lentils, and legumes to your heart-healthy diet. As a protein source, beans and lentils provide some protein, but not as much as in animal sources. However, these legumes also pack a lot of fiber, without the saturated fat found in some other protein sources like meat. The fiber in legumes helps your heart by lowering the bad cholesterol in your bloodstream.<\/p>\n

If you buy canned beans, which are admittedly more convenient to prepare compared to fresh beans, be choosy with what else is in the can. Some canned beans are packed in brine, which would contain far more salt than what you would want to add to your diet. The brine is there to help preserve the beans, not to be added to whatever dish you\u2019re cooking with the beans in it. If your beans are canned in brine, make sure to drain the beans of the brine to get as little extra salt as possible. If possible, it would be better to choose beans that are canned without brine. Of course, compared to the nutritional value of canned beans, fresh beans, lentils, and legumes would still be the best.<\/p>\n

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FISH RICH IN OMEGA-3<\/h2>\n
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US News Health<\/figcaption><\/figure>\n

The American Heart Association recommends eating fish rich in omega-3 fatty acids, at least twice a week. Great examples of such fish include, but are not limited to, salmon, mackerel, tuna, cod, herring, trout, and sardines. Canned sardines and canned tuna, or any other canned fish, do not present a substantial reduction in the amount of Omega-3 fatty acids, and therefore should be a suitable substitute to fresh fish, if fresh fish is not available. However, it is important to mindfully choose the canned fish with the least sodium and sugar in it. Read the label and choose wisely. The higher the sodium content listed in the nutrition label, the more of the \u201cextra sodium\u201d you will get into your bloodstream (and remember, you do not want that).<\/p>\n

The importance of Omega-3 fatty acids is actually very direct to the heart. Omega-3 fatty acids, among other heart-health benefits, regulate heart beat and prevent irregular heart rhythms that often can lead to heart attacks.<\/p>\n

<\/p>\n

COLORFUL VEGETABLES<\/h2>\n
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HGTV<\/figcaption><\/figure>\n

Colorful vegetables are good for your heart. But no, M&M\u2019s do not count as vegetables. Orange carrots, red and green bell peppers, red tomatoes, and sweet potatoes, all these are good examples of \u201ccolorful vegetables\u201d. It is actually not the specific color that makes it beneficial. Rather, it is the variety of vitamins, minerals, phenols, fiber, and carotenoids that are all good for your heart.<\/p>\n

Carotenoids, in particular, are great for heart health because they lower blood pressure. They also improve insulin sensitivity in muscles, liver, and fatty tissues. This improved insulin sensitivity will result in lower blood glucose levels, because the glucose would have been absorbed better into the muscles and organs.<\/p>\n

These colorful vegetables are best eaten raw. However, some of them are admittedly too hard and taste terrible when raw. The cooking method that retains the most nutrients in these hard vegetables would be to steam or boil them.<\/p>\n

<\/p>\n

GREEN LEAFY VEGETABLES<\/h2>\n
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Medium<\/figcaption><\/figure>\n

Green leafy vegetables have been, for the longest time, the stereotypical health food. It\u2019s even an iconic superfood for iconic cartoon characters like Popeye. Remember Popeye\u2019s canned spinach? Well, there are many other kinds of green leafy vegetables than just spinach. You can choose from kale, collard greens, cabbages, lettuce (of which there are in turn many kinds), Swiss chard, and a whole lot more.<\/p>\n

There are a lot of reasons why green leafy vegetables deserve such honor as to be the stereotype of health food. First of all, practically all of them pack a lot of dietary fiber, which has already been established is a very effective means to lower bad cholesterol. Now, depending on specifically which green leafy vegetable you choose, these vegetables have a variety of vitamins and minerals in them, in varying levels and ratios, and all of them good for you. Most green leafy vegetables are rich in Vitamin K and nitrates, which have been found to be contributory to the regulating of blood pressure, and improving the condition of the blood vessels.<\/p>\n

If you are going to cook your vegetables, be mindful to use as little salt as possible, or even none at all. Too much salt will be bad for overall heart health. Be mindful even of the salt content in the sauces you use in cooking your vegetables. Because the sauces are not salt, some people miss to correlate that these sauces are flavorful because of their high salt content.<\/p>\n

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SOY AND SOY PRODUCTS<\/h2>\n
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AboutKidsHealth<\/figcaption><\/figure>\n

Soy is a bean. As such it comes with a lot of nutrients similar to what would be found in other beans. Among the many nutrients found in soy and soy products, soy protein and isoflavones are deserving of special mention. These two nutrients in soy, working together, have shown to be effective in lowering bad cholesterol levels.<\/p>\n

To those who require high protein diets and usually source their protein from meats, soy has another benefit especially for you. Soy contains enough protein to make it a good replacement for meat protein, but without the bad cholesterol that comes with meat.<\/p>\n

There are many soy and soy products in the market. Tofu is a soybean curd, packed with the nutrients of soy in a more palatable and easier to prepare form. Soy milk is also readily available in grocery stores. Edamame, which is young or unripe soybeans, is now also making waves in the health food industry.<\/p>\n

Take note that soy and soy products are not the \u201csilver bullet\u201d cure-alls for heart health. The consumption of soy and all the other food and drinks listed in this article are to be consumed in proper combination and balance to achieve optimum heart health.<\/p>\n

<\/p>\n

BANANAS<\/h2>\n
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Harvard School of Public Health<\/figcaption><\/figure>\n

Bananas are amongst the first foods ever endorsed by the American Medical Association as an ideal health food. There are several varieties of bananas, each containing variances in their nutrient content and ratio. However, generally all bananas are considered good sources of Vitamin B6, Vitamin C, Manganese, Magnesium, Potassium, and dietary fiber.<\/p>\n

Among the many nutrients and minerals in bananas, Potassium and Magnesium are two that bananas are most popular for. These two minerals are so effective and essential to muscle function, and bananas are known to be one of the quickest and most convenient ways to get these minerals into the body. Bananas are so proven to be good sources of Potassium and Magnesium, many athletes and sports coaches all over the world make it a point to add this fruit to their diet (technically speaking, bananas are not fruits, they are flower petals — yes, I know, that\u2019s mind-blowing to some of you readers).<\/p>\n

Potassium is a mineral that carries a small electrical charge, an electrical charge that is essential for causing nerves to efficiently send signals to muscles in the body, the heart muscle included. Particularly with regard to the heart muscle, potassium is an essential mineral that helps signal the heart to beat regularly, as well as enables it to contract and relax effectively. Potassium also serves to regulate the balance of water in cells, and is particularly helpful in reducing the adverse effects of excess sodium in our bloodstream. By reducing the adverse effects of sodium in our bloodstream, Potassium can also help keep our blood pressure in the healthy range, and thereby prevent overworking the heart.<\/p>\n

There were recent internet articles that claimed bananas as among the \u201cworst\u201d foods, supposedly because it led to constipation. This has been debunked by the medical and scientific community. The overwhelming and consistent findings of reputable medical and nutritional organizations uphold the proven health benefits of bananas.<\/p>\n

<\/p>\n

DARK CHOCOLATE<\/h2>\n
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Medical News Today<\/figcaption><\/figure>\n

Chocolate, or cocoa, in its pure form, is bitter. To make it more palatable, chocolatiers add cocoa butter, milk, and sugar. When there is less than 100% cocoa in your chocolate confectionery, what completes it is the cocoa butter, sugar, and milk. For a confectionery to be considered \u201cdark chocolate\u201d the amount of cocoa should range in the 50% and up, although some consider at least 70% cocoa to be their standard of \u201cdark chocolate\u201d.<\/p>\n

Cocoa in itself is rich in flavonoids. Flavonoids are naturally occurring antioxidants found in abundance in some plant-based foods like coffee, tea, and grapes. There are several benefits associated to flavonoids. Among these benefits are improved cholesterol levels (more of the good, less of the bad cholesterol), improved blood pressure, prevention of thrombosis formation (unwanted blood clots), coronary artery function, and insulin sensitivity. Aside from these proven benefits from its flavonoids, cocoa also presents another benefit for heart health: it reduces adhesion molecules. Adhesion molecules are proteins that enable substances to stick to the walls of blood vessels. When adhesion molecules are high, there is a higher risk that there will be a buildup of plaque in the blood vessels, and that the plaque will create an obstruction that impedes blood flow. By reducing the amount of adhesion molecules, there will be a reduction in the risk of clogging up the blood vessels.<\/p>\n

Remember that the beneficial component in chocolate confectionery is the cocoa. The less cocoa there is in the mix, the more there are of sugar and saturated fats that are quite harmful to your health. This is why \u201cdark chocolate\u201d is specified as the heart-healthy food, not just any chocolate. The \u201cdarker\u201d the chocolate, meaning the higher the percentage of cocoa in the mix, the better for your health (and the bitter for your tongue — pun intended). Aim for at least 70% cocoa in your dark chocolate. Less than that and you\u2019ll be consuming more sugar than ideal.<\/p>\n

<\/p>\n

GARLIC<\/h2>\n
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Good Housekeeping<\/figcaption><\/figure>\n

Garlic has been recognized for a long time, in many cultures and societies, as having positive effects on human health. In fact, ancient healers have documented garlic as a potent medicine for heart ailments.<\/p>\n

Fast forward to modern day western medicine, and we find that experimental studies, proven with clinical trials, showing that garlic is indeed effective in preventing, and in some cases even treating, cardiovascular diseases. For addressing hypertension (high blood pressure), addressing hyperlipidemia (high cholesterol and triglycerides), preventing or dissolving thrombosis (unwanted blood clotting), and even preventing atherosclerosis (hardening of the blood vessels), garlic turns out to be one of the most effective natural remedies around.<\/p>\n

Among the many nutrients in garlic, there are rich amounts of selenium, manganese, Vitamin B6 and Vitamin C. Garlic also contains a variety of antioxidants, one of which is called allicin, and which is believed to be the key ingredient behind garlic\u2019s health benefits.<\/p>\n

Data indicates that allicin is an effective anti-inflammatory, and that it relaxes the walls of the blood vessels. With inflammation kept in check, and blood vessels being relaxed and flexible, blood pressure will be lower, and the heart will not have to work as hard to keep the blood pumping throughout the body.<\/p>\n

<\/p>\n

ONIONS<\/h2>\n
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The New York Times<\/figcaption><\/figure>\n

Onions are a great addition to many culinary dishes. Not only do onions enhance flavor (due to their natural triggering of the \u201cumami\u201d taste), they are also good for the health.<\/p>\n

In terms of general health benefits, onions are known to have rich levels of antioxidants. It is an effective anti-inflammatory, and a good metabolic enhancer.<\/p>\n

Particularly for heart health, onions are known to reduce blood cholesterol and risk of unwanted blood clots. They are also reported to be effective in reducing blood pressure, but the studies are not yet conclusive on this particular benefit, unlike in garlic where the studies and trials have produced more consistent results.<\/p>\n

<\/p>\n

GINGER<\/h2>\n
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Medical News Today<\/figcaption><\/figure>\n

Ginger has been an ingredient in many medicinal practices since ancient times. Pre-Western records have shown ginger to often have been used to cure all kinds of ailments. It was just quite recently, however, that western medicine has taken ginger more seriously. And the data has been quite interesting.<\/p>\n

Research has shown that ginger has the ability to lower blood pressure, lower bad cholesterol, contribute to dissolving blood clots in the blood stream, and reduce the arterial plaque that has already formed in the blood vessels. Furthermore, ginger has shown that it can relax the heart arteries, a key step in improving heart health. And finally, ginger has shown promise in making the heart, as a muscle, beat more effectively and efficiently.<\/p>\n

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SESAME SEEDS AND SESAME OIL<\/h2>\n
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Real Purity<\/figcaption><\/figure>\n

Most people are familiar with sesame seeds as toppings on hamburger buns and bagels. They are also added to some salads and salad dressings.<\/p>\n

Sesame seeds contain lignans and phytosterols. These are compounds that have proven to be effective in lowering blood cholesterol. The magnesium in sesame seeds also help regulate blood pressure.<\/p>\n

Sesame oil is another food that contributes to good heart health. It contains the same compounds in sesame seeds, although in lower concentrations. Sesame oil is regarded as one of the better oils for cooking or making dressings. The fats in sesame oil are polyunsaturated fats, which contribute to lowering the amount of low-density lipoprotein (bad cholesterol) in your system.<\/p>\n

Sesame seeds are sometimes crushed into a paste, and used as a dressing or a topping. Whether as whole seeds, or as oil, or as a paste, sesame seeds will still contain the same lignans and phytosterols. The concentration levels of these compounds will differ according to the form the sesame seeds are in (whether whole, paste, or oil), but the effects will be the same, though in varying degrees.<\/p>\n

<\/p>\n

OLIVE OIL<\/h2>\n
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Food Navigator<\/figcaption><\/figure>\n

Much research has been done on the effect of Mediterranean cuisine, which uses a lot of olives, olive oil, and tomatoes, on overall health and heart health. The American Heart Association published what several research studies have shown, that people who consumed a half teaspoon of olive oil daily had a 15% lower risk of having any cardiovascular disease. There was also a 21% lower risk for coronary heart disease.<\/p>\n

Olive oil is listed by the American Heart Association as one of the oils recommended for good heart health. This is because olive oil is rich in monounsaturated fats. It is one of the fats that help lower the amount of low-density lipoprotein (LDL, bad cholesterol), and helps increase the amount of high-density lipoprotein (HDL, the good cholesterol).<\/p>\n

Olive oil is not recommended for frying. Aside from frying stuff in olive oil not adding to their nutritional value, olive oil has a low smoke point. This means the olive oil will start to smoke and burn even before it reaches the higher temperatures needed to cook whatever it is you are frying. Olive oil is best used in making dips, salad dressings, or pasta dressings.<\/p>\n

<\/p>\n

RED WINE<\/h2>\n
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Good Housekeeping<\/figcaption><\/figure>\n

Drinking red wine, in moderation, has been shown to be good for heart health. Research has been inconclusive as to what causes red wine\u2019s heart-healthy effects, but studies have shown a solid correlation to red wine consumption and good heart health. The current prevailing assumption is that the reseveratrol in red wine, an antioxidant that is found in the skin of grapes, is the key ingredient in red wine\u2019s ability to reduce bad cholesterol, increase good cholesterol, and regulate or lower blood pressure.<\/p>\n

However, there is still some debate as to whether it is indeed the resveratrol that is to be thanked for this benefit, or if there are other factors in a red wine drinker\u2019s lifestyle that could be contributing to their heart health. Also, the daily recommended intake for resveratrol has yet to be established. The current indicators point to the problematic fact that, to get the full recommended daily intake of resveratrol solely from red wine, one would have to drink excessive amounts of red wine. Consuming excessive amounts of alcohol, which is what would happen if one were to consume excessive amounts of red wine, is actually bad for the heart. Whether it is the resveratrol or not, the data is consistent, and has remained consistent over the years, that drinking red wine has shown a correlation to healthy hearts.<\/p>\n

<\/p>\n

TEA AND COFFEE<\/h2>\n
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First Cry Parenting<\/figcaption><\/figure>\n

There was a time when caffeinated drinks like tea and coffee were automatically written off as bad for heart health. Caffeine was identified to be a cause for heart palpitations, increase in heart rate, and increase in blood pressure. Recent studies show that while caffeine does increase blood pressure and the likelihood for heart palpitations, these effects are temporary. With long-term caffeine consumption, there are indicators that the body adapts, and that these effects are minimized over time. Furthermore, caffeine is now heralded as a metabolic rate enhancer, which is also good for the cardiovascular system. The key heart-healthy component of tea and coffee, however, is not just in the caffeine.<\/p>\n

For tea, the key ingredients for overall health are the polyphenols and catechins, both antioxidants known to be effective anti-inflammatories. The anti-inflammatory effect contributes to the health of the blood vessels , which in turn contributes to heart health. Tea consumption has also proven to reduce the amount of bad cholesterol. The effects of tea on good cholesterol have varied according to tea variants, but in general, the effects on good cholesterol have ranged from insignificantly beneficial to very good. For coffee, the key ingredient in heart health is in its flavonoids, which help protect against cell-damage.<\/p>\n

Tea and coffee in themselves are proving to be beneficial to overall health and heart health. However, when you start drinking your tea or coffee mixed with loads of sugar, milk, or creamer, then you are likely to be negating the health effects of the caffeine, the polyphenols, and the flavonoids. It would still be best to take these drinks as plain as possible.<\/p>\n

<\/p>\n

WATER<\/h2>\n
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Cleanleap<\/figcaption><\/figure>\n

The average adult human body is made up of as much as 60% water. For overall health, keeping the body hydrated is critical. When considering what to drink for overall health, your first and best choice will always be water. Even for heart health, the best drink is still water. When the human body is dehydrated, there are a number of adverse effects that create a chain reaction toward bad heart conditions.<\/p>\n

For starters, when the water composition of the blood is low, the blood volume decreases. When blood volume is lower than it should be, the brain detects it and knows there will be less blood to pump the needed amount of oxygen throughout the body. The brain\u2019s defense mechanism to protect it against insufficient oxygen supply is to trigger the heart to beat faster, so that the blood circulates faster throughout the body. Imagine having less workers (the blood) having to still deliver the same amount of oxygen across the same space (the human body). This means the heart will have to work harder. Furthermore, when there is less water in the bloodstream, the blood becomes thicker, and therefore harder to pump. To make matters worse, less water absorbed in the body will mean the blood vessels will be stiffer than normal, which is also going to make it harder for the blood to circulate across the body.<\/p>\n

Be mindful to always stay hydrated. Humans are constantly losing water. This happens when you sweat, urinate, defecate, even when you exhale. You don\u2019t always notice yourself losing water, and the process can go unnoticed especially if your attention is focused on something else. Therefore, the best way to avoid getting hydrated is to consciously schedule yourself to hydrate proactively. If you get thirsty, that is the body\u2019s first sign that you are needing to get a drink of water to prevent going into further dehydration.<\/p>\n

<\/p>\n

AVOID ADDING SALT<\/h2>\n
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Ladders<\/figcaption><\/figure>\n

Sodium is necessary to good overall health, and good muscle function. However, as has been mentioned earlier in this article, extra amounts of sodium in the bloodstream can lead to hypertension. Over a prolonged period of time, consistently having excess sodium in the bloodstream can lead to heart disease.<\/p>\n

The question is then, \u201cWhere is all the sodium coming from?\u201d Most of the sodium our body consumes is from salt. Salt is basically 60% sodium, 40% chlorine (sodium chloride, if you remember your chemistry).<\/p>\n

The US Food and Drug Administration and American Heart Association peg the Recommended Daily Intake for sodium at 2,300mg\/ day. They currently estimate that the average person actually consumes around 3,400 mg\/ day on a normal diet.<\/p>\n

You\u2019re probably thinking, \u201cI don\u2019t eat that much salt. I don\u2019t even put salt on my food.\u201d That may be true, but you would still be consuming a lot of salt that is already in the food you order, the ingredients you use in cooking, the sauces, and the preserved meats. To give you a visual of it, 1 teaspoon of salt is already approximately 1,375mg of sodium. Now, imagine what 3,400 mg looks like. It does not take much to add much more extra sodium to what you\u2019re already consuming. Be mindful of what you eat. Check the labels for how much salt is in what you buy. And if possible do not add any salt to the food on your table. If you think the taste is too bland, consider resorting to other means of adding flavor to your food. This is where herbs and spice come into the picture.<\/p>\n

<\/p>\n

HERBS AND SPICES FOR FLAVOR AND HEALTH<\/h2>\n
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Foodal<\/figcaption><\/figure>\n

Eating healthfully need not mean bland as taste-free. Most of the food on your table over the course of a day already has enough sodium to give you more than what you need for a day. So, adding more salt to give your food more flavor may also be giving your body more sodium than it can handle. And if you\u2019re considering liquid seasoning, or creole seasoning, that won\u2019t help your heart much because they still contain a lot of salt.<\/p>\n

Instead of table salt, or liquid seasoning, or creole seasoning, consider using herbs and spices to add the flavorful kick to your food. You actually have a lot of herbs and spices to choose from in the shelves of your neighborhood grocery store. It is so easy to find chili, pepper, basil, rosemary, thyme, and many other flavorful additions to your food. Healthful eating can still be enjoyable.<\/p>\n

<\/p>\n

BE WARY OF BLOOD GLUCOSE<\/h2>\n
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Diabetes UK<\/figcaption><\/figure>\n

Blood Glucose is the sugar in your bloodstream. Not all of it actually comes from sugar. Some of that glucose is from the carbohydrates and fats that your body broke down in the digestion process. Typical sources of blood glucose are white rice, white bread, pasta, potatoes, sweet fruits, and even sweet vegetables.<\/p>\n

Note that blood glucose is not in itself bad. However, glucose is supposed to be in your muscles, to be used as fuel for muscle function. For the glucose to get into the muscles, your insulin needs to unlock the muscles for the glucose to be absorbed. If there is more glucose than what the muscle needs or what the insulin can unlock, the glucose remains in the blood stream. When there is regularly too much glucose in the blood stream, this is when all sorts of complications begin, including diabetes and hypertension.<\/p>\n

To help you monitor and control your blood glucose, it is important to look at the glycemic index (GI) of the food you eat. Choose food and drinks that have lower GI.<\/p>\n

<\/p>\n

NOT ALL MEAT IS BAD<\/h2>\n
\"\"
Lean Meat<\/figcaption><\/figure>\n

The so-called \u201ccommon knowledge\u201d associates red meat consumption with higher cholesterol, higher blood pressure, and higher risk of heart disease. These are because red meat contains more saturated fat than poultry or fish meat sources. While the correlation with hypertension and heart disease does exist, recent studies have shown that red meat need not be totally eliminated from your diet.<\/p>\n

Adding a little LEAN red meat to your diet is still acceptable, and the protein from red meat is still important to your health, especially for athletes. Manage your portions to no more than the size of a deck of cards in a day (this portion changes for athletes, which may vary according to their sport, their intensity of training, and their other food sources). As much as possible choose alternatives like fish or poultry.<\/p>\n

<\/p>\n

ARE EGGS REALLY BAD FOR THE HEART?<\/h2>\n
\"\"
Medical News Today<\/figcaption><\/figure>\n

Egg yolks contain a lot of cholesterol. Because of this idea, the old recommendation has been to avoid eggs if you want a healthy heart.<\/p>\n

However, recent studies have proven that the cholesterol in the human body is mainly made by the liver, and not much coming from the diet. Furthermore, the cholesterol from the diet is not even coming from cholesterol in the diet, it\u2019s coming from the saturated fat and trans fat in our diet. That being said, eggs are not as bad for the heart as many people used to think.<\/p>\n

If you eat your eggs with bacon and fries though, you should be more wary of the bacon and the oil in the fries.<\/p>\n

<\/p>\n

KEEP IT AS NATURAL AS POSSIBLE<\/h2>\n
\"\"
Academy of Nutrition and Dietetics<\/figcaption><\/figure>\n

Except for meat, most of the foods in this article are best consumed in their natural state: raw and unprocessed. However, there are admittedly some food items that not only taste terrible when raw, some of them are harder than your teeth unless you cook them.<\/p>\n

Remember that the cooking process can nullify some of the compounds found in natural food. For this reason, try to eat the food as close to their natural state as possible. The fresher they are, the better they are. With some exceptions, of course.<\/p>\n

<\/p>\n

KEEP A BALANCED DIET, COMBINE THE HEART-HEALTHY FOOD AND DRINKS<\/h2>\n
\"\"
Style.& Decor<\/figcaption><\/figure>\n

None of the food listed in this article are proverbial \u201csilver bullets\u201d and cure alls for heart health. All the food listed in this article were meant to be consumed along with other types of food, in keeping with the principle of a balanced diet.<\/p>\n

Try to eat a good ratio and combination of proteins, antioxidants, vitamins, minerals, etc. Not only will that make for a more palatable and interesting culinary delight, you also get a more holistic set of health benefits.<\/p>\n

<\/p>\n

COMPLEMENT YOUR DIET WITH PHYSICAL ACTIVITY<\/h2>\n
\"\"
Shape Your Future<\/figcaption><\/figure>\n

Remember to expend as much calories as you consume. Without physical activity, your diet will be an incomplete effort for proper heart health.<\/p>\n

Try to increase your activity level. Exercise daily, and try to vary your exercises. Take note, however, that exercise is not the only means to increase activity level. Try to achieve little add-ons to your activities, like taking the stairs instead of the elevator, parking a little farther from the mall to make yourself walk farther, and walking instead of riding to short-trip destinations. If you\u2019re working at a desk, remember to get up every 20 minutes to do some 20-second stretch and movement.<\/p>\n","protected":false},"excerpt":{"rendered":"

The heart is one of the most important organs of the human body. Simply put, if the heart stops beating you\u2019re dead\u2026 literally. It is safe to say that any person who has gone past 3rd Grade would know that by now. 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