Honey grilled chicken burritos

Foods that are rich in omega 3 fatty acids, fibre, poly unsaturated fats and mono unsaturated fats will help in keeping your heart healthy and running for many years to come. The foods that are rich in these essential supplements will also help in reducing the bad cholesterol levels in your blood stream, making you healthy as a horse at any age. Here is a list of 10 heart healthy ingredients or foods that will help you and your loved ones to live a healthy long life. All you need to do is incorporate at least 5 of them in your daily foods. The good thing is everything listed here is tasty as well.

1. Whole Grains:

Whole grains contain soluble fibres which are good for digestion and overall health. Including Foods like brown rice, whole wheat bread/pasta and oatmeal can reduce the amount of cholesterol in the daily meals and they also help in removing the cholesterol out of the body. Whenever your body needs the cholesterol to use, in the possible future then it will draw it from the blood cholesterol supply thus lowering the total blood cholesterol levels making you free from any heart diseases. Oatmeal is not just for breakfast. You can make sweets, snacks and main dishes with it and can enjoy any time of the day.

2. Avocado:

Avocado is proven to be a healthiest ingredient in the world foods. It adds taste as well as health to your daily foods. Instead of using mayonnaise you can use the avocado paste or think slices in sandwiches or in rolls. Using avocado daily in your meals can help in reducing the total blood cholesterol in the body. This is a proven theory, according to the survey or research, an average man who takes avocado daily for 1 week can see a reduction of 17 percent blood cholesterol from the body. Also, the levels of LDL, bad cholesterol decreased and HDL, good cholesterols increased.

3. Olive Oil:

A study conducted in 2011 proved that people aged 65 and older who are using olive oil regularly, in cooking and in dressing were 41% less likely to get a heart stroke compared to those who do not use the olive oil in their foods. You can replace butter with olive oil or can drizzle some over the pasta or salad or veggies. The high mono and poly unsaturated fats available in olive oil can make your heart healthier. Even if it is healthy oil, you should use it sparingly as it can still contains calories.

4. Nuts:

Grab a handful of nuts daily to keep your heart healthy and it is the best way to keep away the hunger for afternoon cookies and snacks. Almonds are very rich in heart healthy mono-unsaturated fats, fiber and vitamin E. walnuts on the other hand are a plant based products that contain omega 3 fatty acids called as linolenic acid. These nuts will help in reducing the bad cholesterol levels in blood and lowers the heart disease and stroke risks.

5. Salmon (Or Other Fatty Fish):

Fishes like mackerel, tuna, salmon and herring are rich in omega 3 fatty acids which make them heart healthy foods. Eating fish twice a week will help in reducing the development of heart diseases as they decrease the inflammation and the triglyceride levels in body. They may also help in boosting the levels of HDL, good cholesterol. Eat fish by boiling in water or by steaming. Avoid deep fries and pan seared fish as it contains high levels of oil in it.

6. Asparagus:

One of the best and tastiest foods on the planet which has a natural artery cleaning supplements in it. It is the only natural food that can work within the one lakh miles of veins in our body along with the arteries in releasing pressure which will allow the body to accommodate inflammation which has been accumulated over the years. it will help in removing deadly clots.

7. Pomegranate:

Pomegranate is a rich fruit with phytochemicals which can act as antioxidants that will protect your skin and arteries lining from getting damaged. A study in 2005 published in the proceedings of the national academy of sciences proved that the antioxidant rich pomegranates juice will help in stimulating the production of nitric oxide in the body which will keep the blood flowing and also opens the arteries.

8. Broccoli:

Broccoli is a vegetable rich in vitamin k which is needed for bone formation and it will also help to keep the calcium from damaging the arteries. Broccoli is also full of fiber and studies show that the diet rich in high fiber can help in decreasing the blood pressure and levels of cholesterol in the body. Eat broccoli by boiling them or in raw form will help a lot than in deep frying or oven frying them.

9. Turmeric:

Turmeric is a powerful spice which is a powerful anti-inflammatory. It also contains curcumin that will lower the inflammation which is a major cause for arteriosclerosis, a disease or condition in which the arteries will harden. A study held in 2009 found that the agent curcumin will help in reducing the fatty deposits in the arteries by 26 percent. One can use turmeric daily in everything they intake from curries to salad dressings.

10. Orange Juice:

A study conducted in 2011 published in an online American journal of clinical nutrition found that by drinking two cups of 100 percent pure orange juice can help in reducing the diastolic or resting blood pressure in the body. The orange juice contains anti-oxidants which are helpful in improving the function of the blood vessels in the body. Take orange juice daily in the mornings and in the evenings after breakfast and light snacks without sugar in it. If you want sweetness then add honey in the juice.

Foods for a healthy heartApart from these 10 foods you can also include foods like the below, in your daily diet will help in keeping heart problems and attacks as far as possible and will let you live healthy.

• cinnamon which is rich in anti-oxidants,
• coffee which is rich in caffeine,
• cheese that will help in reducing the systolic blood pressure,
• green tea which is rich in catechins,
• spinach rich in the potassium and folate and
• Watermelon that is a supplement of L-citrulline.