The Importance of a Healthy Heart Menu

A healthy heart menu is a a smart idea if you have cardiovascular disease or are simply trying to prevent future problems down the road. Cardiovascular disease is the #1 killer of both men and women in the United States. These foods will protect your vital organs that keep you alive but also nourish all parts of your body as well. Eyes, skin, bones and muscles all benefit from your improved eating habits. The foods that are helpful to your cardiovascular system includes fresh fruits and vegetables, lean meats and poultry, nuts, seeds, and legumes and whole grains. Here are some additional foods to keep in mind when planning your daily meals:

• Colorful fruits and vegetables - Brightly colored fruits and vegetables contain lots of fiber and antioxidants. Keep some in your refrigerator handy for a quick snack.


• Beans and legumes – They are a good source of fiber.


• Nuts and Berries - Nuts, whole grains and berries are also wonderful foods.


• Oatmeal - A good-for-you food that contains potassium, calcium, fiber, and omega-3 acids.


• Salmon - Salmon is an excellent choice since it contains lots of omega-3 fatty acids.


• Tuna - Another good food containing omega-3 acids and folate.


• Flaxseed - Nutrients include fiber and omega-3 acids.


• Almonds - They contain vitamin E, omega-3 acids, and magnesium.


• Red wine - Red wine contains good HDL cholesterol and can be enjoyed in moderation.


• Brown rice – Much higher in fiber than white rice.


• Foods low in saturated fats - which are considered healthier overall.

Including all or most of these foods in your diet as often as possible and limiting high fat snack foods is a good step towards overall good nutrition. rnHowever, the most important step you can take to take care of your ticker is to limit the amount of saturated and trans fat you eat. High cholesterol can lead to atherosclerosis which can increase your risk of cardiovascular disease. Try eating dried fruit as a snack, or a veggie platter instead of chips or cookies. And don’t forget the exercise! Keeping physically fit goes hand in hand with a better eating for maintaining the cardiovascular system. A vigorous cardio workout 3 or more times per week will also help to keep your weight in check and your cholesterol levels down. rnTrying brisk walking for starters if you're new to exercise. Any increase in exercise will have a beneficial effect on your overall cardiovascular system. Your heart will love you for it!