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A healthy heart diet may help to reduce the risk of heart disease, lower blood pressure and promote a healthy circulatory system. In simple terms, a healthy heart diet means eating lots of fresh fruit and vegetables, very small amounts of animal fats, regular oily fish, healthy carbs - all combined with REGULAR EXERCISE!
Foods to Include in a Healthy Heart Diet
Fruit - In particular those high in Vitamin C, like blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples.
Vegetables - In particular vegetables high in Vitamin A (beta-carotene) and Vitamin C. Carrots, squash, sweet potato, tomatoes, spinach, kale, collard greens, brocolli, cabbage, Brussels sprouts, onions, leeks, avocado.
Oily Fish - Rich in omega-3 essential fatty acids and high in Vitamin E, like salmon, mackerel, sardines, herring, tuna and trout. Also white fish in place of red meat.
Nuts and Seeds - Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts, like walnuts, brazil nuts and almonds, and seeds like sunflower, linseeds and pumpkin seeds.
Pulses and Grains - Including lentils, chick peas (garbanzo beans), brown rice, whole wheat bread, wheatgerm, whole wheat cereals.
Other Healthy Heart Foods - Garlic, chives and spring onions are thought to promote good circulation.
Foods to Avoid/Reduce in a Healthy Heart Diet
High Fat Foods - Particularly high in saturated fat like red meat, meat products like sausage, salami, hot dogs, hamburgers, smoked meats and full-fat dairy products.
High Sodium Foods - All foods high in sodium (salty foods), like processed frozen entrees and processed cold cuts, foods canned in salted water, salted nuts, ketchups, package sauce mixes, processed cheese, margarine, butter and salted snacks like nuts. Use a range of fresh herbs for flavor in place of sodium.
Refined Carbs and Sugar - Many refined carb foods are also high in fat and sugar, like cakes, cookies, pastries, muffins, donuts, Danish, ice-cream, candy.
Limit Alcohol - 1-2 glasses of beer or red wine may be beneficial to promoting a healthy heart. (But red grapes may be even better!) Drink lots of water, diluted fruit juice, vegetable juice, fat-free milk, soy milk and green tea.
Limit High Cholesterol Foods - Like egg yolks, shrimp, liver and other organ meats.
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