Tips for choosing good foods for healthy heart

Experts agree that high cholesterol and blood pressure are decisive heart disease risk factors, but many people who suffer from chest pain or even from heart attacks have levels that are faultlessly normal. This problem has inspired experts to scour the body for other cardiovascular villains. A few have emerged in recent years, but the one that stands out the most is inflammation.

Image credit: Photographer: stuartmiles

The latest studies suggest that chronic inflammation of the lining of arteries is an important factor in the expansion of atherosclerosis and coronary heart disease. What is the source of this inflammation is not clear, but the good news is that:

1: the instruction that is given for lowering blood pressure, cholesterol and triglycerides also works fine for fighting inflammation; and
2: you can tackle all 4 culprits with the help of dietary weapons. In fact, you can plan your battle against heart disease home, in your kitchen. Here is how:

Start thinking like a professional when you choose the right fruits and vegetables: You should start eating those with the brightest colors.

Those have the most heart protective antioxidant pigments. A proper diet high in fruits and vegetables, also provides another significant heart benefit – salicylic acid, which is the same anti-inflammatory compound created when aspirin is added down in the body.

  1. Start increasing food sources of the omega-3 fatty acids which targets high triglycerides in your blood system.

Proper sources of omega-3s, include fish such as sardines or mackerel; light green leafy vegetables; nuts and seeds; grains like wheat; cowpea and also black gram.

  1. Reduce the amount of meats you eat, especially the red meats, and always select lean cuts.

    Decrease using of salt – instead use herbs and spices like garlic, ginger, turmeric and fenugreek liberally in your cooking;
    Change to groundnut, mustard, rice bran and olive oils which have monosaturated fatty acids that help lower (bad) LDL and control levels of (good) HDL cholesterol. Drastically lower down the use of margarine, butter, vegetable shortening and all products that are made with partially hydrogenated oils.
    Fruits and vegetables, beans and pulses, are also tremendous sources of soluble and insoluble fibre, which trap LDLs and usher them out of your body.