Eating small meals often can help lower cholesterol levels and reduce the risk of heart disease by 10 to 20%, according to a study published in the British Medical Journal. Individuals who consume six small meals a day have an normal cholesterol level that is 5% lower than those who eat only one or two large meals. Snacking can also help keep metabolism in check and blood sugar levels stable, preventing the body from making more cholesterol. Choosing heart-healthy brown rice over white rice is another way to promote heart health. Brown rice contains an extract that can help fight the effects of angiotensin, a protein that can cause high blood pressure and hardening of the arteries, and is also a great source of fiber that can help you feel full and satisfied for a long time.
Acai berries from the Brazilian rain forest are a heart-healthy super food that can protect against the hardening of the arteries, lower high cholesterol levels, and reduce the risk of type 2 diabetes, all of which can lead to heart disease. A glass of red wine can also be beneficial for the heart as it contains the plant chemical resveratrol and procyandins, which are protective compounds. However, moderation is key, as excessive alcohol consumption can cause more harm than good. Conversely, sugary drinks in cans or bottles can increase the risk of heart disease by at least 20% and are linked to dangerous belly fat, which is also associated with heart disease.
Bananas are a potassium-packed fruit that can help keep blood pressure in check and lower the risk of high blood pressure and other heart problems. Eating at least eight portions of fruits and vegetables every day, as recommended by the British Heart Foundation, can also cut the chances of getting heart disease and other health problems. Finally, tangerines contain nobiletin, a flavonoid that can help prevent obesity and protect against atherosclerosis, a major risk factor for heart disease. Eating a healthy and varied diet, filled with these heart-healthy foods, is an excellent way to support heart health.
Small Meals Often Can Help Lower Cholesterol Levels
According to a study that came out in the British Medical Journal, consuming small meals often can help keep your cholesterol levels healthy. The research showed that individuals who consumed six smaller meals a day had minimum cholesterol level that was 5 percent lower than those who ate only one or two large meals. Also, these people had lower levels of low-density lipoprotein (LDL), which is the “bad” cholesterol that clogs arteries. This finding is important because lowering cholesterol levels by just 5 percent can cut the risk of heart disease by 10 to 20%. Having healthy snacks throughout the day can help keep your metabolism in check and keep your blood sugar levels from going up and down quickly, which can cause your body to make more cholesterol. So, snacking can be a healthy choice as long as you choose the right foods.
Choose Heart-Healthy Brown Rice over White Rice
Want to add something healthy to your diet that tastes good and is good for your heart? Whole-grain brown rice is what you need. It has a mild, nutty flavor that is sure to please both meat eaters and vegetarians. It also has a lot of heart-healthy benefits. Studies have shown that brown rice contains an extract that might help combat the effects of angiotensin, a protein which may cause high blood pressure as well as toughening of the arteries, two main risk issues for heart disease. Also, brown rice is a great source of fiber, which can help you feel full and satisfied for a long time. So, the next time you have to choose between brown and white rice, choose brown because it’s better for your heart.
Acai Berries: A Heart-Healthy Super food from the Brazilian Rainforest
Need a new “super food” to add to your diet? Acai berries from the Brazilian rain forest are your best bet. These tasty berries are full of anti-inflammatory substances that can help protect against the hardening of the arteries, which is a major risk factor for heart disease. Recent research even suggests that acai berries can lower high cholesterol levels and lower the risk of type 2 diabetes, both of which can lead to heart disease. Acai juice and supplements may help keep your heart healthy and strong by stopping your body from making inflammatory chemicals that can cause your arteries to narrow. To try acai, go to your local health food store and look for juice, freeze-dried berries, or extract capsules. Acai is a great food to add to your diet because it is good for your heart.
Raise a Glass to Your Heart: The Benefits of Red Wine
Raise a glass of red wine to your heart’s health! A recent study from the University of London found that some red wines may help your heart in ways that others don’t. We’ve known for a while that the plant chemical resveratrol, which is found in red wine, can help keep your heart healthy. But now, chemicals called procyandins that might also be protective are also getting some attention. Some places, like Sardinia and the southwest of France, are thought to have a lot of these heart-healthy compounds in their red wines. As with everything else, the key is moderation. The risks of drinking too much alcohol easily outweigh the benefits of drinking red wine. But if you want to support your heart health in a tasty way, a glass of red wine might do the trick. I’ll drink to that!
Sugary Drinks and Your Heart: The Dangerous Link
If you like sugary drinks in cans or bottles, it’s time to think about your heart health. Recent research from the Harvard School of Public Health has shown that drinking just one sugary drink a day (equal to 1 14 cups or 350ml) can increase your risk of heart disease by at least 20%. Studies also show that people who drink these kinds of drinks are more likely to get dangerous belly fat, which is linked to heart disease. Even though sugary drinks aren’t always a direct cause of heart disease, a high sugar intake does make some things more likely to cause heart problems. That’s why it’s important to limit how much sugary food and drink you eat and drink. You can protect your heart and keep your body in good shape by choosing healthier drinks.
Potassium-Packed Bananas: A Tasty Way to Keep Your Heart Healthy
Looking for a way to keep your blood pressure in check that is both tasty and good for you? Bananas, which are full of potassium, are your best bet. You can slice these fruits into fruit salads or blend them into shakes and smoothies for a tasty and good for your heart snack. Studies have shown that eating foods high in potassium can help lower the risk of high blood pressure and other heart problems. But if you take diuretics, you should talk to your doctor before putting more potassium in your diet. Some of these drugs can cause too much potassium to build up in the body, which can be dangerous. But for most people, eating bananas is a safe and healthy way to help keep their hearts healthy. So go ahead and enjoy this sweet and filling fruit. Your heart will thank you.
Boost Your Heart Health with Eight Servings of Fruits and Vegetables every Day
We all know that fruits and vegetables are important for good health. We’ve all heard that we should try to eat minimum five servings a day. But did you know that the British Heart Foundation is now telling us to step it up and try to consume at least eight portions of fruit and vegetables every day? Eight, to be exact! It might sound like a lot, but it’s clear that it’s good for our heart health. By eating more fruits and vegetables, we can cut our chances of getting heart disease and other health problems. So why not set yourself a goal to eat a few more servings every day? It will be good for your heart.
Tangerines: A Tasty Snack Packed with Heart-Healthy Flavonoids
Tangerines are a great source of important nutrients like vitamin C and fiber, as well as being a tasty and juicy snack. But did you know that they also have a flavonoid called nobiletin that is very powerful? Researchers at the University of Western Ontario in Canada have found that this compound may have some amazing health benefits. Nobiletin has been shown to help prevent obesity and protect against atherosclerosis, which is a major risk factor for heart disease. So the next time you eat a tangerine, keep in mind that you’re not just pleasing your taste buds; you’re also helping your body.
Flavor Your Food with Heart-Healthy Spices Instead of Salt
Salt is something that a lot of us use to add flavor to our food. Too much salt, on the other hand, can cause high blood pressure, which is a major risk factor for heart disease. Instead, try adding flavor to your food with spices and fresh herbs. Not only will spices add flavor to your food, but some of them may also be good for your heart health. Here are three that you might want to add to your diet:
Garlic: Allicin, a compound found in garlic, may help improve heart health by relaxing blood vessels and making blood flow well, according to research. It’s a great choice for anyone who wants to protect their heart because of this.
Ginger: Not only does ginger have a spicy taste, but it has also been shown to lower cholesterol. This could help prevent your arteries from getting hard and your heart from getting sick.
Turmeric: The yellow spice turmeric has a chemical called curcumin in it. Some research shows that curcumin may help keep the heart from failing. Even though more research is needed to prove this effect, it’s an interesting possibility.
So, the next time you want to add flavor to your food without adding salt, try one of these heart-healthy spices instead. Your heart and taste buds will thank you.
The Winning Combination for Heart Health: Avocado and Garlic
If you want a simple and tasty way to improve your heart health, all you have to do is eat an avocado. Studies have shown that eating just one avocado a day as part of a healthy diet can have a lot of benefits. It can lower your LDL (“bad”) cholesterol levels by up to 17 percent and raise your HDL (“good”) cholesterol levels. And when you put together the heart-healthy benefits of avocado with garlic’s ability to lower cholesterol, you have a winning combination.
Making guacamole is a great way to enjoy these two healthy foods together. Not only is it easy to make, but it also tastes great and is good for you. You can make a tasty dip that is good for your heart by mashing an avocado with garlic, lime juice, and salt. So, the next time you want a snack that is both healthy and tasty; grab an avocado and some garlic. Your heart health will thank you!
Heart-Healthy Smoothie Recipe from the University of Strasbourg
Want to take care of your heart in a tasty way? The latest smoothie recipe from the University of Strasbourg is all you need. French scientists have made a mix of fresh fruits that are high in antioxidants and are sure to please your taste buds and give your heart a healthy boost. This smoothie is made with apples, blueberries, grapes, strawberries, acerola cherries, lingon berries, and chokeberries. You can enjoy this fruity drink with the knowledge that it will help your heart.
Fried Foods Can Be Healthy Too: The Importance of Choosing the Right Oil
Do you like fried food but worry about what it might do to your health? Now, for some good news! Recent research in the British Medical Journal suggests that you can still eat fried foods without hurting your health as long as you use the right kind of oil. This study found that eating fried foods doesn’t put your heart at risk when they are cooked in healthy oils like olive and sunflower oil. Olive oil is full of monounsaturated fatty acids, which are good for your heart. Sunflower oil is full of omega-6 fatty acids, which are good for your health as a whole. But it’s important to remember that every time you fry, you need to use fresh oil. When you overheat or reheat oil, it can cause chemical changes that turn healthy fats into trans fats, which are bad for your heart. So, the next time you want to fry something, use olive oil or sunflower oil, and make sure you always fry with fresh oil.
Dairy Products and Heart Health
Are you worried about having a heart attack because you eat dairy products? A recent study of 3,630 middle-aged men and women in Costa Rica may calm your worries. Researchers didn’t find any strong link between eating dairy foods and the risk of having a heart attack. In fact, they say that dairy products may be good for you because they contain calcium, which is good for your bones, and conjugated linoleic acid, which is a “good” fat. So, don’t worry about your heart health when you eat your favorite dairy products.