Healthy Foods to Work into Your Diet For Heart


       Heart-Healthy Foods to Work into Your Diet

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A healthy diet can be good for your heart.

A healthy diet is one that helps to maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, adequate amino acids from protein, essential fatty acids, vitamins, minerals, fiber and adequate calories.

World Health Organization

The World Health Organization (WHO) makes the following recommendations with respect to both populations and individuals
  • ·         Maintain a healthy weight by eating roughly the same number of calories that your body is using.
  • ·         Limit intake of fats. Not more than 30% of the total calories should come from fats. Prefer unsaturated fats to saturated fats. Avoid trans fats.
  • ·         Eat at least 400 grams of fruits and vegetables per day (potatoes, sweet potatoes, cassava and other starchy roots do not count). A healthy diet also contains legumes (e.g. lentils, beans), whole grains and nuts.
  • ·         Limit the intake of simple sugars to less than 10% of calorie (below 5% of calories or 25 grams may be even better
  • ·         Limit salt / sodium from all sources and ensure that salt is iodized. Less than 5 grams of salt per day can reduce the risk of cardiovascular disease.

WHO stated that insufficient vegetables and fruit is the cause of 2.8% of deaths worldwide.

 5 Foods That Are Good For Your Heart

  • ·         Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber.
  • ·         Tomatoes – even sun-dried varieties in winter months – provide lycopene, vitamin C and alpha- and beta-carotene.
  • ·         Dark chocolate is good for your heart health, but just be sure that it’s at least 70 percent cocoa.
  • ·         Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers and acorn squash are packed with carotenoids, fiber and vitamins to help your heart.
  • ·         Dark beans,such as kidney or black beans, are high in fiber, B-vitamins, minerals and other good stuff. Veggie chili, anyone?         



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