Whether you are on a diet or not, it is important to eat for a healthy heart. Heart diseases are dangerous because they can cause sudden death. Many people do not really pay attention to their heart health until they are diagnosed with a heart disease or high blood pressure.
While some of these diseases are hereditary, some are caused by poor diet or lifestyle choices. What you put on your plate and consume can determine how long you live. Check out these amazing heart healthy food recipes that are easy to make and loaded with nutrients that specifically protect your heart from diseases and keep it healthy!
1. Salmon Greek Salad with Lemon Basil Dressing
This food is very balanced and can serve as a main meal. Salmon is one the healthiest foods on earth. It is particularly heart healthy because it is rich in omega-3 fatty acids which helps to lower blood pressure, triglycerides and reduce the likelihood of heart attack and stroke. This salad is also made with green leafy vegetables which are considered to be very healthy for the heart because it contains vitamin K and nitrates which also help to lower blood pressure. Another benefit of this salad is that it can serve as a healthy low carb or weight loss meal.
This food also contains cucumber and walnut which are also heart healthy foods because they contain fiber. Click https://www.jessicagavin.com/salmon-greek-salad-lemon-basil-dressing/ for recipe
This food is made with rolled oats, nuts, berries and milk. (Almond milk for low carb recipe)
Muesli is a super heart healthy food because the ingredients are all recommended for a healthy heart. Oats are whole grains which are high in fiber which may help reduce bad cholesterol (LDL) that can affect the heart or lead to a heart disease. Berries contain antioxidants like anthocyanins which protects against oxidative stress and inflammation that can lead to heart disease. Nuts like almonds and walnut are also great sources of fiber that can reduce LDL and protect the heart from diseases.
To make Muesli, combine the dry ingredients and store in an air tight jar and just add fresh berries and milk when you want to have it for breakfast.
3 cups of Rolled Oats
½ cup of Chopped Almonds
½ cup of Chopped walnuts
Mix in big bowl for your dry Muesli. When ready to eat, take the quantity you want and add your desired berries and choice of milk. For a sweet taste, add half sachet of stevia which is a healthy natural sweetener.
3. Avocado and Tomato Salad
Avocados are one of the healthiest foods on earth. They are heart healthy foods because they are loaded with monounsaturated fatty acids and potassium which may lower bad cholesterol and blood pressure. They are also rich in fiber which is a very important nutrient for a healthy heart. Tomatoes contained in this salad are also rich in an antioxidant called lycocene which have been linked with a decrease in the risk of heart disease and stroke. It also helps to increase the good cholesterol also known as HDL. This salad also contains cucumber which is a heart healthy food due to its fiber content.
4. Berries and Seeds Smoothie
Smoothies made with berries (strawberries, blueberries, raspberries and blackberries) and seeds are very easy to make and super nutritious. Berries are fruits that are very beneficial to heart health because they are low in carbs and contain anthocyanins that protect the heart from diseases by reducing its risks such as inflammation or oxidative stress.
Chia seeds and flax seeds are super healthy foods for the heart because they are incredibly rich in fiber and Omega-3 fatty acids. Studies show that consuming these seeds in meals or diet helps to reduce inflammation, blood pressure, bad cholesterol (LDL) and triglycerides. Click https://hothealthies.com/healthy-low-carb-smoothies/ for recipe and other delicious low carb smoothies.
5. Whole meal bread and green tea.
Whole meal or wheat bread is a heart healthy food because it is rich in fiber and antioxidants which protect the heart from diseases. They contain complex carbohydrates that do not rapidly increase blood sugar. Green tea is also a drink that is healthy for the heart because it contains polyphenols and catechins which can protect the heart by preventing cell damage, reducing inflammation and lowering bad cholesterol.
Green tea is also very hydrating and helps to relax the body. You can take just green tea at any time of the day at home or work. It can also be taken as breakfast with a couple of slices of whole meal bread with scrambled eggs or omelet and some vegetables for a balanced meal.
Whole meal bread is usually sold in stores but you can make it at home using this recipe https://www.veganricha.com/2015/07/100-whole-wheat-bread-recipe.html
6. Dark Chocolate
Dark chocolate is also good for the heart because it contains flavonoid which is an antioxidant that enhances heart health. You can eat it straight, add it to your whole grain muffins or break into crumb and add to your oat meal for a delicious healthy breakfast!
In conclusion, the food you eat can strengthen your body and be your natural medicine by preventing illnesses or weaken your body and send you to the doctors. Studies show that there is a strong link between diet and health and a healthy body is a healthy life! So what are you waiting for? Dive into the world of healthy eating for you and try out these heart healthy food recipes!
If you find this post helpful please a comment and share. I love to hear from my readers. You can also share your experience after trying out any of the recipes.