Heart Healthy Food

Since this is the month for heart related stuff, here are some tips on heart healthy foods.

Health experts recommend fish because it is an excellent source of omega 3 fatty acids.  These fats offer profound health benefits.  A diet high in omega 3 acids helps stop arteries from getting clogged, reduces cholesterol levels, and soothes inflammation.  The fish that are the best sources of omega 3 are sardines, salmon, halibut, mackerel, herring, rainbow trout, and tuna.

The omega 3 fatty acids you hear the most about are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).  Two servings of fish deliver about 500 milligrams of EPA and DHA.  If you are concerned about mercury and other toxins often found in fish, you may want to balance your dietary intake with fish oil supplements.

Don't care for the taste of fish?  You can still find plenty of other choices served up by Mother Nature.  Many of the recommended foods include fruit, vegetables, legumes, and nuts.

Inflammation is a key component in heart disease.  Along with fish, anti-inflammatory foods include berries, kale, spinach, and broccoli.  Research conducted by the American College of Cardiology found that a diet rich in these plant-based foods slashes inflammation, cuts triglycerides, and keeps blood sugar levels balanced.

To meet your protein requirements, opt for soybeans, kidney beans and nuts.  According to a physicians' health study published in the Archives of Internal Medicine, men who consumed nuts at least twice weekly lowered their risk of sudden cardiac death and coronary heart disease death.  Another study on nuts and cardiovascular health also revealed benefits for women, stating that a plentiful diet of nuts lowers the risk of coronary artery disease for post-menopausal women.