What Should Heart Patients Eat?

by Richard J. Manager

Heart disease kills almost 18 million people every year. Nevertheless, if we could change our eating habits, we would be able to change this frightening statistics. So, what food should become a part of our daily menu to make our hearts healthier? You would be surprised at its diversity and simplicity.

What should we look for when choosing healthy food for heart?

To support normal functioning of heart one needs lots of vitamins, minerals and nutrients, like:

• Omega-3 fatty acids. A series of clinical trials showed that this component lowers the risks of sudden cardiac death and arrhythmia. Furthermore, it decreases triglycerides thus preventing atherosclerosis.

• Soluble fiber. It is known to lower "bad" cholesterol levels, which helps to prevent atherosclerosis and a number of cardiological issue caused by this ailment.

• Antioxidants, particularly polyphenols, lycopene and anthocyanins. They dilate the blood vessels thus preventing the rise of blood pressure, which is a risk factor for heart afflictions. Besides, they may help to avoid clots formation.

• Polyunsaturated and monounsaturated fats. These can effectively decrease "bad" cholesterol levels.

• Potassium. It is effective for lowering the blood pressure.

What foods contain the necessary compounds?

Some people believe that diet for heart is something similar to weight loss diet. In some way it is true because healthy foods promote weight loss process. Nevertheless, it doesn't mean that you'll be always hungry and eat the same products day by day. On the contrary, you can make your diet healthy, nourishing and diverse.

To keep or to make your heart healthy you have to fill your ration with

• Fish like salmon, herring, tuna, trout and mackerel;

• Oatmeal and whole grain products;

• Blueberries and various red berries, like raspberries, strawberries and cranberries;

• Various fresh or frozen vegetables. Especially potatoes and tomatoes, which are rich in potassium;

• Fruits like citruses, apples, pomegranates and avocado;

• Soy products;

• Legumes and green vegetables (spinach, broccoli);

• Nuts (walnuts, almonds, peanuts and lots of others) and seeds (e.g. chia seeds);

• Extra-virgin olive oil.

Besides, you can diversify your menu with dark chocolate, green tea, coffee and even red wine. Of course, you should control the amount of these products in your nutrition. Nevertheless, if you consume them in moderate amounts, they will be very useful for your heart.