Happy heart menu: ten tips for a healthy heart diet

The true happy meal starts with a healthy breakfast and ends with a tasty treat.

Breakfast

Oatmeal with berries: Oatmeal has a high concentration of soluble fiber, which helps to lower cholesterol levels – and research by Harvard Medical School has shown that eating three or more portions of blueberries and strawberries a week can lower your risk of a heart attack. Going to grain-free?
Why not attempt chia seed or quinoa recipes as alternatives – each can keep you full till lunch!

Coffee

Over 50% of American adults drink coffee every day, and a recent study involving over 25,000 participants reported much lower rates of heart problems amongst those who drank three to five cups a day. Coffee can also boost your metabolic rate, your mood, your concentration, and your physical performance, as well as being linked to the prevention of Alzheimer’s disease and dementia.

So if you like your low, feel free to enjoy (in moderation).

Mid-morning or afternoon snack

Fruit: nice afternoon snacks for healthy heart embrace apples, oranges, pomegranates, and grapefruit – all considered to be healthy heart fruits that may lower your risk of developing the disorder.

 

Nuts

A small handful of walnuts, almonds, pistachios or peanuts can also make a satisfying snack – filled with beneficial fats and fiber.

Green Tea

Green tea is thought to lower cholesterol and triglyceride levels – an easy way to greater heart health.
Green tea conjointly contains tiny amounts of alkaloid, which help maintain your metabolism throughout the day, whilst giving you a small energy boost.
James Duigan, a personal trainer to A-list celebrities including Elle Macpherson and Rosie Huntington-Whiteley, recommends drinking up to six cups per day.

Lunch

Wild salmon with leafy greens: Salmon is rich in unsaturated omega-3 fatty acids, which help to reduce inflammation in the body, lower blood pressure and reduce blood clotting and irregular heartbeats.
The Yankee Heart Association recommends consumption salmon (or another omega-3-rich fish) a minimum of double every week. Ensure you’re shopping for wild, not farmed fish –the latter often has high levels of toxic man-made chemicals.

As a side dish, why not have some spinach, kale, broccoli or another dark green, leafy vegetable? Green vegetables are packed with vitamins, minerals, antioxidants, and folic acid – all of which help reduce the risk of developing cardiovascular disease.

Dinner

Bean stew or a soy stir fry is great ways to get in a protein-rich meal without eating meat. The average American’s consumption of meat has rapidly increased over the past decade, while the quality of meat has declined. Research has found links between a lower intake of methionine (an amino acid present in meat) and a longer life span – something to consider when choosing your intake of protein. What’s more, opting for soy proteins, legumes and pulses will also help to lower your cholesterol levels.

Sweet Treat

Dark chocolate: For a delicious treat, you could try having a couple of squares of dark chocolate.
Chocolate with a high share of cocoa (60-70%) is the best for increasing your heart health.

If you follow a healthy consumption set up together with exercise and aware practices, you’ll maximize your heart health with tokenish effort.