Save Your Heart with Super Foods
February 9, 2010 by admin
Filed under General Health
In the United States, heart disease leads the causes responsible for killing large number of men and women. Despite knowing the facts that nutrient dense foods help minimize the risk, we might not be well aware of the correct choices which enable us to fight this killing factor. Increasing fiber and selecting unsaturated fats are the key factors against heart disease. A diet containing rich soluble fiber, mostly in legumes and certain fruits and vegetables, helps in lowering LDL cholesterol. Similarly unsaturated fats help in minimizing triglycerides.
Sardines are excellent source for omega-3 fatty acids plus niacin and calcium. Canned sardines are great for sandwiches and salads or fresh ones can be prepared on grills. Another great source for omega-3s is mackerel which is also full of selenium, an antioxidant that provides protection against cancer and heart disease. Grabbing a handful of walnuts enable you to get omega-3’s on the move. You can give your green or chicken salad a nutritious boost by adding some ground walnuts.
An affordable source for high fiber is kidney beans with low fat having zero cholesterol. Add these to chili or salad to form a perfect health diet. Possibly use dried varieties as canned versions are likely to be high in sodium.
With significant soluble and insoluble fiber, whole grain barley is good to combat constipation. Additionally, it is a good source of protein and good supplier of minerals and iron. Once in a week, replace whole grain barley in place of rice and pasta side dishes or choose whole grain cereals.
Oatmeal provides a way for you to boost fiber contents early morning and contains low glycemic index that provides lasting energy and thereby reduces hunger. Prefer rolled oatmeal and add honey, raisins or apple for flavor. Being full of sugar, instant oatmeal is not considered as a healthy diet.
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