Healthy Heart Foods and Diet

People who eat a diet which include foods like fruits, vegetables, whole grains, low-fat milk and plant-based protein has 24% less chances of suffering a heart attack and 18% less likely to have a stroke than those who eat meat, according to The Journal of Archives of Internal Medicine (Apr 2008).

The American Heart Association released in Oct 2000 the following dietary recommendations.

Eat

Fruits and Vegetables
At least 5 (FIVE) servings a day.
Eat apples, berries, oranges, pears, sprouts, spinach, fenugreek , squash, tomatoes, broccoli, peas, etc.
Grains
Six servings a day.
Eat brown rice, cereals, rolled oats, barley, whole-wheat bread, roti, pasta, etc.
Dairy Products (Milk, yogurt, cottage cheese)
The amount depends on the age. Use low fat or skim products.
Protein
170 g a day for most people. Eat Legumes, lentils, beans, etc.
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 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-fats.

The List of Natural Heart Friendly Foods & Nutrients

The foods given here will protect your heart and prevent heart disease, stroke and hypertension.

Alfalfa
Spinach, cooked (1/2 cup) Vitamin B6 : 11% Vitamin E : 5% Folate : 33% Calcium : 12% Magnesium : 20% Potassium : 12%
Black-eyed beans, cooked (1/2 cup) Vitamin B6 : 3% Folate : 26% Calcium : 11% Magnesium : 11% Potassium : 10%
Broccoli, Boiled (1/2 cup) Vitamin B6 : 6% Vitamin E : 7% Folate : 10% Calcium : 4% Magnesium : 5% Potassium : 7%
Fat free Milk (1 cup) Vitamin B6 : 5% Vitamin B12 : 15% Calcium : 28% Magnesium : 6.5% Potassium : 11%
Tea, Raspberry, Strawberry and Bilberry Juices A cup of tea 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. The protective effect comes from the phenolic compounds and flavonoids found in these drinks, reprts the study published in the journal Food Chemistry (September 2009).
Tea & Heart Protection
A study in 2009 by Dr. Nikolaos Alexopoulos and Dr. Charalambos Vlachopoulos of Athens Medical School in Greece reports the following:
Drinking green tea (only 6 g or 3 to 4 cups) daily can protect heart arteries by keeping them flexible and relaxed; and provide greater dilation of heart arteries. It can thus prevent heart attacks and formation of blood clots. It's the flavonoids in the green tea, which work as antioxidants and help prevent inflammation in body tissue, that keep the vessels pliable.
The juice of strawberry, raspberry or bilberry has the same protecvtive effect.
Tuna, canned, in water (3 oz.) Vitamin B6 : 19% Vitamin B12 :31 Vitamin E : 7 Magnesium : 7 Potassium : 6
Pink salmon, with bones, canned (3 oz.) Vitamin B6 : 13 Vitamin B12 : 62 Vitamin E : 6 Calcium : 18 Magnesium : 7 Potassium : 8
Tofu, firm (3 oz) Folate : 6% Calcium : 3% Magnesium 6% Potassium : 5%
Wheat germ (2 Tbsp) Vitamin B6 : 7 Vitamin E 13 Folate : 12 Magnesium : 11 Potassium : 4
Kidney beans, cooked (1/2 cup) Vitamin B6 : 6 Folate : 29 Calcium : 3 Magnesium : 10 Potassium : 10
Papaya (1 medium) Vitamin E :17 Folate : 29 Calcium: 7 Magnesium : 8 Potassium : 22
The Journal of the American Heart Association : Stroke reports (Apr 2010) that foods containing the B vitamins folate and B-6 can cut the risk of death from stroke and heart disease for women and may reduce the risk of heart failure in men. Sources of folate include vegetables and fruits, whole or enriched grains, fortified cereals, beans and legumes. Sources of vitamin B-6 include vegetables, fish, liver, meats, whole grains and fortified cereals.
Alfalfa,Brewer's yeast, Carrot, raw, Garlic, Ginger root, Guar gum, Oat bran, Onions, Pectin, Psyllium husk benefits, Soy protein, Yogurt
Vitamins, Minerals, etc.
Niacin: 125 - 500 mg twice daily
Vitamin C: 3 g daily spread over the day
Lecithin: 1 Tbsp daily
Calcium: 600 - 1000 mg daily
Chromium: 500 - 1000 mcg daily
Chondroitin sulfate: 1 - 3 g daily
Copper: 4 - 8 mg daily
Flaxseed oil: 4 to 6 g daily
L-carnitine: 250 mg taken 3 -4 times daily
Magnesium: 200 - 400 mg daily
Pantethine: 300 - 900 mg daily
Vanadium
Vitamin E: 400 - 1200 IU daily

The information given on this page is a general guidance only. It is in no way a medical advise. Please consult your doctor.


	People who eat a diet which include foods like fruits, vegetables, whole grains, low-fat milk and plant-based protein has 24% less chances of suffering a heart attack and 18% less likely to have a stroke than those who eat meat, according to The Journal of Archives of Internal Medicine (Apr 2008). All Cholesterol Articles High Triglycerides Lower Cholesterol Cholesterol levels Cholesterol Ratio Cholesterol Units Raise HDL Cholesterol Cholesterol Free Foods Low Cholesterol Diet Psyllium husk benefits, cholesterol lowering recipes Foods to lower cholesterol Foods High in Omega 3 Cooking Oil Oats, Oat Bran, Quaker Oats Blood pressure chart High blood pressure diet Cholesterol in Cheese Cholesterol in eggs Cholesterol in chicken Cholesterol content of fish Cholesterol in French fries Cholesterol in meat Cholesterol in scallops,crab,lobster, oyster,clams Cholesterol in Cheese Cholesterol in milk Cholesterol in oils The American Heart Association released in Oct 2000 the following dietary recommendations. Eat Fruits and Vegetables At least 5 (FIVE) servings a day. Eat apples, berries, oranges, pears, sprouts, spinach, fenugreek , squash, tomatoes, broccoli, peas, etc. Grains Six servings a day. Eat brown rice, cereals, rolled oats, barley, whole-wheat bread, roti, pasta, etc. Dairy Products (Milk, yogurt, cottage cheese) The amount depends on the age. Use low fat or skim products. Protein 170 g a day for most people. Eat Legumes, lentils, beans, etc. 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 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-fats. The List of Natural Heart Friendly Foods & Nutrients The foods given here will protect your heart and prevent heart disease, stroke and hypertension. Alfalfa Spinach, cooked (1/2 cup) Vitamin B6 : 11% Vitamin E : 5% Folate : 33% Calcium : 12% Magnesium : 20% Potassium : 12% Black-eyed beans, cooked (1/2 cup) Vitamin B6 : 3% Folate : 26% Calcium : 11% Magnesium : 11% Potassium : 10% Broccoli, Boiled (1/2 cup) Vitamin B6 : 6% Vitamin E : 7% Folate : 10% Calcium : 4% Magnesium : 5% Potassium : 7% Fat free Milk (1 cup) Vitamin B6 : 5% Vitamin B12 : 15% Calcium : 28% Magnesium : 6.5% Potassium : 11% Tea, Raspberry, Strawberry and Bilberry Juices A cup of tea 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. The protective effect comes from the phenolic compounds and flavonoids found in these drinks, reprts the study published in the journal Food Chemistry (September 2009). Tea & Heart Protection A study in 2009 by Dr. Nikolaos Alexopoulos and Dr. Charalambos Vlachopoulos of Athens Medical School in Greece reports the following: Drinking green tea (only 6 g or 3 to 4 cups) daily can protect heart arteries by keeping them flexible and relaxed; and provide greater dilation of heart arteries. It can thus prevent heart attacks and formation of blood clots. It's the flavonoids in the green tea, which work as antioxidants and help prevent inflammation in body tissue, that keep the vessels pliable. The juice of strawberry, raspberry or bilberry has the same protecvtive effect. Tuna, canned, in water (3 oz.) Vitamin B6 : 19% Vitamin B12 :31 Vitamin E : 7 Magnesium : 7 Potassium : 6 Pink salmon, with bones, canned (3 oz.) Vitamin B6 : 13 Vitamin B12 : 62 Vitamin E : 6 Calcium : 18 Magnesium : 7 Potassium : 8 Tofu, firm (3 oz) Folate : 6% Calcium : 3% Magnesium 6% Potassium : 5% Wheat germ (2 Tbsp) Vitamin B6 : 7 Vitamin E 13 Folate : 12 Magnesium : 11 Potassium : 4 Kidney beans, cooked (1/2 cup) Vitamin B6 : 6 Folate : 29 Calcium : 3 Magnesium : 10 Potassium : 10 Papaya (1 medium) Vitamin E :17 Folate : 29 Calcium: 7 Magnesium : 8 Potassium : 22 The Journal of the American Heart Association : Stroke reports (Apr 2010) that foods containing the B vitamins folate and B-6 can cut the risk of death from stroke and heart disease for women and may reduce the risk of heart failure in men. Sources of folate include vegetables and fruits, whole or enriched grains, fortified cereals, beans and legumes. Sources of vitamin B-6 include vegetables, fish, liver, meats, whole grains and fortified cereals. Alfalfa,Brewer's yeast, Carrot, raw, Garlic, Ginger root, Guar gum, Oat bran, Onions, Pectin, Psyllium husk benefits, Soy protein, Yogurt Vitamins, Minerals, etc. Niacin: 125 - 500 mg twice daily Vitamin C: 3 g daily spread over the day Lecithin: 1 Tbsp daily Calcium: 600 - 1000 mg daily Chromium: 500 - 1000 mcg daily Chondroitin sulfate: 1 - 3 g daily Copper: 4 - 8 mg daily Flaxseed oil: 4 to 6 g daily L-carnitine: 250 mg taken 3 -4 times daily Magnesium: 200 - 400 mg daily Pantethine: 300 - 900 mg daily Vanadium Vitamin E: 400 - 1200 IU daily The information given on this page is a general guidance only. It is in no way a medical advise. Please consult your doctor.
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Natural Healthy Heart Foods & Diet

The List of Natural Heart Friendly Foods & Nutrients

Tea & Heart Protection