Water is the drink of choice for heart health. If you're thirsty, drink water. When the weather is warm or we're exercising, our bodies need more water than usual. Unflavoured milk, tea and coffee can be enjoyed in moderation.
Berry smoothie – Blend frozen berries, low-fat yogurt, ripe banana, with some orange juice and honey and what you get is a smoothie that is definitely good news for the heart. The high antioxidant content in berries would suffice to keep toxins away from your heart.
These foods are the foundation of a heart-healthy eating plan. Protein-rich foods: Fish high in omega-3 fatty acids (salmon, tuna, and trout) Lean meats such as 95% lean ground beef or pork tenderloin or skinless chicken or turkey.
The American Heart Association recommends 150 minutes of moderate exercise a week. If you don't have time during the day to exercise get up and walk around for at least 10 minutes three times during your work day—and always, always take the stairs.
According to the American College of Cardiology, drinking two to three cups of coffee per day is associated with maintaining a healthy heart.
Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease. Some studies have shown that this level of egg consumption might even help prevent certain types of stroke and a serious eye condition called macular degeneration that can lead to blindness.
Potassium in bananas is good for your heart health and blood pressure. A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium.
The more veggies — and the greater the variety — the better. Potatoes and French fries don't count. Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice).
Extensive studies have associated oats and oatmeal with plenty of heart-healthy benefits, such as lowering cholesterol (both total and "bad" LDL cholesterol) and helping with weight control. Oatmeal has a host of vitamins and minerals.
Weight Management and Heart Health
Healthier weight leads to improvements in risk factors for heart problems such as high triglyceride levels and high blood pressure. A food rich in protein, chicken can help with weight management and reduce the risk of heart disease.
Unflavoured milk, yoghurt and cheese can be a part of a heart-healthy diet. Reduced-fat milk, yoghurt and cheese are better options for people with heart disease or high cholesterol. Butter, cream and ice cream are not part of a heart-healthy diet. Unflavoured milk, yoghurt and cheese are 'neutral' for heart health.
Tea is also full of heart-healthy compounds that help fight inflammation and cell damage. Black and green tea are associated with a lower risk of heart attack and stroke, and short-term studies suggest it's good for your blood vessel health.
Dark chocolate is rich in disease-fighting antioxidants. Studies show it can help reduce blood pressure and lower the risk of heart disease. Studies show that dark chocolate — when it is not loaded with sugar and saturated fat — is indeed a heart-healthy chocolate treat and more.
Until recently, it was believed that the human heart didn't have this capacity. But the heart does have some ability to make new muscle and possibly repair itself. The rate of regeneration is so slow, though, that it can't fix the kind of damage caused by a heart attack.
You want to make your heart work a little harder every time, but not too hard. Start slowly. Choose an aerobic activity such as walking, swimming, light jogging, or biking. Do this at least 3 to 4 times a week.
Heat warms your body and helps blood flow throughout your body. Better circulation may lower blood pressure and reduce risk of heart disease. Having a cup or two of hot water is an easy way to get your blood flowing.
The best vegetables and fruits for heart patients are bananas, avocados, oranges, grapes, tomatoes, and spinach. These fruits contain potassium, magnesium, and vitamin C which are good for the heart. Research shows that eating a diet rich in these nutrients can help lower blood pressure levels.