Love Your Heart by Eating Healthy

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Healthy Food

Healthy Food: Heart is the only organ which keeps working nonstop 24X7. It never stops pumping blood till we are alive. So, it becomes our prior duty to take care of this precious organ by providing it the best diet in order to run smoothly in our body. If our heart is healthy then our entire body system will be healthy and disease free. It has become necessity for one to adopt good lifestyle if truly loves yourself.

The best diet can only be provided if we eat healthy food. There are many things one can do to keep heart healthy and disease-free. One can schedule an annual checkup, exercise daily, quit smoking, or take steps to reduce the level of stress in life. All these things will have a positive effect on heart health. But, one of the simplest lifestyle changes that will benefit heart is watching what one is eating.

Eating foods high in fat, cholesterol, or sodium can be very bad for the heart, revealed by “The Centers for Disease Control and Prevention (CDC)”. So, Give prime importance for taking steps to minimize the risk of heart disease, diet is a good place to start.

For a healthy heart the diet should include healthy fats, Fish, nuts and oils. Palm and coconut oil are great sources of rich fats. These types of fats are essential for good health. Fat is required for thermal insulation and protection and for transport of fat-soluble vitamins. They certainly make food tasty and help us to feel full longer.

Some of the Healthy Food are very good for heart when consumed as part of a well-rounded diet, might help to keep one’s heart healthy.

 Healthy Food 1: Rich in Healty fats

Avocados are rich in healthy fats. It is a unique fruit which lowers cholesterol by about 22 percent. One avocado has more than half the fiber and 40 percent of the folate one need daily, which reduces risk of heart disease. Adding it to our salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this super food.

Walnuts is a very important super food as it contains important phytochemicals as well as high amounts of polyunsaturated fats which benefits both brain health and brain function. It contains the most omega-3 fatty acids, which may help reduce cholesterol and also Omega-3 plays a very important role in reducing stress in the brain, and also improve brain signalling and neurogenesis, which is the creation of neurons. Walnuts are also rich in Vtamin E, folate and ellagic acid which helps in memory function. It also protects against sun damage and cancers and also regulates sleep.

Flaxseeds are very good source of nutrition for relishing healthy breakfast, it is rich in omega-3 fatty acids, protein and fiber.

People can blend them into smoothies or sprinkle flaxseeds on yogurt or oatmeal. It is essential to consume ground flaxseed or to grind the seeds at home before consuming, as whole flaxseeds consumed will pass through the body without breaking down due to its very small size.

The importance of flaxseed is, it helps in lowering the cholesterol, improves insulin level in blood, lowers blood sugar, and even protects against breast cancer.

 Healthy Food 2: Vitamins, Minerals, and Antioxidant

Just one-fourth piece daily can reduce blood pressure. Cocoa powder is rich in flavonoids, antioxidants which reduces “bad” LDL cholesterol and increase “good” HDL levels. A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14 mg.Dark chocolates are favorites of more than 50% people. It tastes great, and one major benefit that people eat less junk and also food intake is also reduced after consuming it. This did not happen with milk chocolate. It was also found that even even exercise capacity was increased after consuming dark chocolate!

Raspberries are like most berries. They are in variety of colors from trendy red and black varieties to purple, yellow, or golden.  It has sweet juicy taste and has a unique composition of vitamins, minerals, and antioxidants.

To keep the body healthy and free of disease Raspberries provide Vitamin C, calcium and iron. One can put on the porridge in the morning to enjoy a wonderful and delicious breakfast full of nutrition (Healthy Food).

Spinach is another Healthy Food, super food, cheap and best. It contains loads of nutrients and antioxidants. It benefits eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels. It is delicious to eat alone or in other dishes. Spinach contains two immune-boosting antioxidants lutein and zeaxanthin, important for eye health. It is one of the most effective cancer-fighting veggie.


Berries are available throughout the year, in its season it is consumed fresh and when it goes out of season then frozen berries are consumed. The fresh and the frozen both are equally nutritious.

Any of the berries, such as blueberries, strawberries, raspberries, and blackberries, are the excellent way to start the morning. They are low in calories, high in fiber, and contain contains lots of phytonutrients which are disease-fighting antioxidants.

This was revealed in a study from the American Heart Association that there is a strong association between higher intakes of the antioxidants found in berries with a lower risk of heart attack in young women.

Papaya has very high quality of the digestive elements, various vitamins and minerals are found in it. Its regular consumption eliminates chances of stone formation, it keeps the stomach clean, it strengthens the liver, it increases breast milk in lactating women, it is beneficial in gas problem, high BP, removes constipation, get rid of piles and healthy gout. It increases appetite, ripe papaya is taken as a fruit and raw papaya is used in juice form. The beta carotene present in it acts as an anti-aging agent, prevents from cancer, develops lungs and stops the harmful effects of diabetes.Orange is most widely used fruit from the health and taste point of view. Its juice has Vitamin C and minerals, potassium, calcium, Phosphorus and sugar in sufficient amount. It is very beneficial for children, old people and patients. It dissolves the toxins, increases urination and does removes waste from the body, it increases resistance power from infectious diseases. Consuming Orange normally and regularly during season definitely prevents cold, gum disease, piles and unnatural bleeding and the person become strong and healthy. Its juice is beneficial for the liver and heart, if taken with honey in heart problems, it becomes even more beneficial, if 1to2 spoon Amla juice is added to it, then its benefit increases. Eating oranges reduces mental stress and irritability, if a pregnant woman feels nauseated then having an orange gives immediate relief. Children should regularly take oranges. Hesperitin present in it stops the increasing number of Cancer cells and prevents mouth cancer. Normally people hesitate to take oranges during cold or heart diseases but there is no logic to it orange is beneficial in all the ways it is abandoned Vitamin C which is a protective vitamin and cold and cough remains away through this.

Apple has A, B, C and E vitamins and iron, Phosphorus, potassium, etc., it strengthens the brain and sharpens intelligence and removes nervous weakness. It cleans the stomach. Apple plays an important role in removing mental irritability, decreased vitality and laziness. It is helpful in curing anemia; it is beneficial in both for curing constipation and diarrhea. It is very good for heart patients, it is also a diuretic to remove toxins, its antioxidants reduce cholesterol, it is like nectar for people living in hilly areas, and it has a phytonutrient named Phenolic Compounds which stops heart problems.

Healthy Food 3 Rich in Proteins

Legumes like beans, peas, chickpeas, and lentils otherwise known as pulses significantly reduce levels of low-density lipoprotein (LDL) or “bad cholesterol.” They are also rich in fiber, protein, and antioxidant polyphenols, which have beneficial effects on the heart and overall health.

Healthy Food 4 Rich in Fiber

Going for healthy breakfast can help one to prevent from overeating later in the day. Oatmeal is one of them, it is a nutritional powerhouse. It encloses beta glucan, which is a thick, sticky fiber, contains good starch content which helps a person to feel full for longer and also lowers cholesterol (Healthy Food).

When it comes to comparison with the cornflakes, it is revealed by the researchers that one who ate oats, than cornflakes, and then these people ate very little during lunch time. So, this showed that oat acted as fuller than cornflakes. This meal is particularly beneficial in people who are overweight.

From nutritional point of view it is rich in antioxidants, omega-3 fatty acids, folate, and potassium. Steel-cut oats contain more protein and fiber than other types of oats, so, it is better to have steel cut oats because they have a lower glycemic index (GI) which will not allow a person’s blood sugar will to increase.

Healthy drink 5 Green tea

Similar to green coffee there is also available green tea, which can increase ones fat metabolism rate, especially if one drinks it throughout the day. It is made from unfermented tea leaves and contains high concentrations of antioxidants known as polyphenols. Green tea extract, especially the catechins, appear to be the secret to the fat-burning, metabolism enhancing effects.

It is always advisable to eat more of uncooked food than cooked food. The diet of an individual should include five servings of fruits, five servings of vegetables, one bowl of sprouts, one glass of vegetable juice and one glass of fruit juice and nuts.

“Eat Healthy to Keep your Heart Healthy”

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