The findings of an extensive study reported in April 2008 in The Journal of Archives of Internal Medicine (April 2008 ) suggests that people who eat a diet which include fruits, vegetables, whole grains, low-fat milk and plant-based protein had 24% less chances of suffering a heart attack and 18% less likely to have a stroke than those who eat meat.
Healthy Heart Foods given here will protect your heart and will prevent heart disease, stroke and hypertension. The American Heart Association, in Oct 2000, has released following dietary recommendations on fruits, vegetables, legumes and whole grains that will prevent heart disease, stroke and hypertension.
Tea & Heart Protection
Green tea can protect heart arteries by keeping them flexible and relaxed. It can thus prevent heart attacks and formation of blood clots. A study in 2009 by Dr. Nikolaos Alexopoulos and Dr. Charalambos Vlachopoulos of Athens Medical School in Greece found that those who drank green tea showed greater dilation of their heart arteries. It's the flavonoids in the green tea, which work as antioxidants and help prevent inflammation in body tissue, that keep the vessels pliable. It is heartening to note that only 6 g of green tea, which amounts to 3 to 4 cups makes the difference. Also the beneficial effect seems to be long-lasting and cumulative.
Tea, Raspberry, Strawberry and Bilberry Juices: A cup of tea- black or green, everyday can cut down the risk of heart disease by preventing fatty deposits from building up in arteries, according to a study in Glasgow and France published in the journal Food Chemistry (September 2009). The juice of strawberry, raspberry or bilberry has the same protecvtive effect.
Eat
- Healthy Heart Foods : Fruits and Vegetables
At least 5 (FIVE) servings a day.
Eat apples, oranges, pears, sprouts, squash, broccoli, peas, etc. - Healthy Heart Foods : Grains
Six servings a day.
Eat brown rice, cereals, rolled oats, barley, whole-wheat bread, roti, pasta, etc. - Healthy Heart Foods : Dairy Products (Milk, yogurt, cottage cheese)
The amount depends on the age. Use low fat or skim products. - Healthy Heart Foods : Protein
170 g a day for most people. Eat Legumes, lentils, beans, etc. - Healthy Heart Foods : Nuts
Eating a handful of nuts a day for a year, along with a diet rich in vegetables, fruit and fish may help remove a collection of risk factors for heart disease.
Note that adding nuts to a diet packed with too many calories and junk food could lead to weight gain and more health risks, says JoAnn Manson of Harvard's Brigham and Women's Hospital.
Eat Less
- Fast Foods. fast foods contain little nutrients. These are packed with calories, fats, cholesterol, salt, etc. Look at the calories in junk food and calories in fast food
- Sodas (Coca Cola, Pepsi, Thumps up, and similar) and Candies
- Crackers and Cookies (Avoid products made from hydrogenated oils such as Dalda Vanaspati, etc, which contain trans-fatty acids).
According to a study reported in Chest (2005), taking 2 g fish or soy oil capsule daily for 3 weeks may boost heart function in the elderly people.
You may like to know the ultimate super foods: Superfoods for heart protection
The information given on this page is a general guidance only. It is in no way a medical advise. Please consult your doctor.
