Heart Disease is America’s biggest killer. So this American Heart Month here are some of our top foods to eat for a healthy heart:
Salmon and oily fish
Salmon is packed with omega-3 fatty acids which can reduce the risks of heart disease. It also contains vitamin D.
What is a portion?
One portion of salmon is around 3 ounces, or about the size of a deck of cards. The American Heart Association say to have at least two portions of oily fish a week to get the most benefit.
Peanuts are full of unsaturated fat, protein and fiber. The contain loads of vitamins, minerals and antioxidants. They may be small but their health benefits are huge; swapping fatty snacks such as cookies and chips with peanuts can lower the risk of coronary heart disease and even lower cholesterol.
What is a portion?
A small handful of peanuts instead of other high-fat snacks should help keep your heart healthy.
These funny looking things are packed with monounsaturated fats, which are good for your heart and could help to lower bad cholesterol, whilst boosting good cholesterol. They are also high in vitamin E, an antioxidant and are great for your skin and liver.
How should you eat it?
Enjoy in sandwiches, salads, as a dip or alone with a small sprinkling of salt.
When consumed in moderation red wine can help to improve heart health. It is full of reservatrol, which has been shown to inhibit the absorption of bad cholesterol whilst increasing good cholesterol levels. It is also high in antioxidants.
How much and when?
A glass of wine, particularly when consumed with red meat, is great for you. Maybe even two, but don’t overdo it! It is important to bear in mind alcohol consumption recommendations and try to have at least two days a week where you don’t drink any alcohol.
Tomatoes come in many forms and contain high levels of lycopene, which promotes cardiovascular health.
How do you eat them?
Whichever variety, and however heavily disguised; from fresh to tinned, to tomato paste and even ketchup, these are a low-calorie way of taking on antioxidants and vitamins C and E.
At Angeles Health our goal is to bring our patients to their best possible health, and keep them there. Through improving diet, lifestyle and even personal image and confidence, we make patients from all around the world happier and healthier.
To find out more about cardiology at Angeles Health Contact us.