Fruits has always been human's best friend. They can contribute to endless amount of vitamins, enzymes, amino acids and many have even proven to prevent, and also cure deadly diseases, particularly Cancer .
Fresh herbs make many other foods heart-healthy when they replace salt, fat, and cholesterol. These flavor powerhouses, along with nuts, berries even coffee form a global approach to heart-wise eating. Read on for 23 more delicious ways to fight heart disease, stroke, high blood pressure, high cholesterol, and diabetes.
Fact : Rosemary, sage, oregano, and thyme contain antioxidants.
Tip : Canned black beans are quick additions to soups and salads. Rinse to remove extra sodium.
Red Wine and Resveratrol
If you drink alcohol, a little red wine may be a heart-healthy choice. Resveratrol and catechins, two antioxidants in red wine, may protect artery walls. Alcohol can also boost HDL, the good cholesterol.
Tip : Don't exceed one drink a day for women; one to two drinks for men – and talk to your doctor first. Alcohol may cause problems for people taking aspirin and other medications. Too much alcohol hurts the heart.
Salmon : Super Food
A top food for heart health, it's rich in the omega-3s EPA and DHA. Omega-3s lower risk of rhythm disorders, which can lead to sudden cardiac death. Salmon also lowers blood triglycerides and reduces inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week.
Tip : Bake in foil with herbs and veggies. Toss extra cooked salmon in fish tacos and salads.
Tuna for Omega-3s
Tip : Grill tuna steak with dill and lemon; choose tuna packed in water, not oil.
Tip : A handful has nearly 300 calories. Walnut oil has omega–3s, too; use in salad dressings.
Tip : Toast to enhance almonds' creamy, mild flavor.
Tip : Try frozen edamame, boil, and serve warm in the pod.
Tip : Chop firm tofu, marinate, then grill or stir-fry, going easy on the oil. Add tofu to soups for protein with no added fat.
Tip : Enhance their natural sweetness with cinnamon and lime juice, instead of sugary toppings.
Tip : A medium orange averages 62 calories, with 3 grams of fiber.
Tip : Serve with grilled meats or as a bed for fish. Saute with olive oil and garlic until wilted, season with herbs and pepper.
Tip : Sneak shredded carrots into spaghetti sauce and muffin batter.
Tip : Hulled or "whole grain" barley is the most nutritious. Barley grits are toasted and ground; nice for cereal or as a side dish. Pearl barley is quick, but much of the heart-healthy fiber has been removed.
Oats in all forms can help your heart by lowering LDL, the bad cholesterol. A warm bowl of oatmeal fills you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time making it useful for people with diabetes, too.
Tip : Swap oats for one-third of the flour in pancakes, muffins, and baked goods. Use oats instead of bread crumbs in cooking.
This shiny, honey-colored seed has three elements that are good for your heart: fiber, phytochemicals called lignans, and ALA, an omega-3 fatty acid found in plants. The body converts ALA to the more powerful omega-3s, EPA and DHA.
Tip : Grind flaxseed for the best nutrition. Add it to cereal, baked goods, yogurt, even mustard on a sandwich.
While low-fat dairy is most often touted for bone health, these foods can help control high blood pressure, too. Milk is high in calcium and potassium and yogurt has twice as much of these important minerals. To really boost the calcium and minimize the fat, choose low-fat or non-fat varieties.
Tip : Use milk instead of water in instant oatmeal, hot chocolate, and dried soups.
Foods Fortified With Sterols
Tip : Consume at least 2 grams of sterols a day.
Coffee and tea may help protect your heart by warding off type 2 diabetes. Studies show that people who drink 3-4 cups a day may cut their risk by 25% and even decaffeinated coffee works. Caution is due, however, for those who already have diabetes or hypertension; caffeine can complicate these conditions.
Tip : Choose black coffee or a non-fat latte to limit fat and calories.
Cayenne Chili Pepper
Shaking hot chili powder on food may help prevent a spike in insulin levels after meals. A small study in Australia showed that simply adding chili to a hamburger meal produced lower insulin levels in overweight volunteers.
Tip : Chili powder is a blend of five spices, while dried chili pepper comes from a single hot pepper. Both are good substitutes for salt in recipes.
Tip : Mix with your favorite herbs for a homemade, low-salt spice blend.
Tip: Sprinkle dried cherries into cereal, muffin batter, green salads and wild rice.
Tip : Add fresh or dried blueberries to cereal, pancakes, or yogurt. Puree a batch for a dessert sauce.