Blood Pressure Food: Healthy Recipes For A Healthy Heart

Eating healthy keeps one healthy. A healthy diet for heart comprises of all such food that would supply sufficient nutrition while holding out all that might not be good for your heart.

 

We all crave for good health. High blood pressure or hypertension emerges as a silent killer. Like a seasoned predator, it creeps up to us, that too, without letting us know of its presence and suddenly, at an odd moment, reveals its deadly fangs. It is not something that hits you and vanishes into thin air. It hits you and stays with you, and might prove lethal if proper measures are not taken. If you have already been brought down by hypertension, the best cure is precaution. And if you are yet to be hit by it, but do lead a life that makes you prone to it, the best way to deal with it is again precaution.

And where does precaution start? With your eating habits! Eating healthy keeps one healthy. A healthy diet for heart comprises of all such food that would supply sufficient nutrition while holding out all that might not be good for your heart.

Healthy food for your heart can, therefore, be called safe food because it is least likely to cause any damage to your heart without compromising on the nutrition supply to your body. Most of such food comprises of green vegetables and fibrous food items.

Natural foods are considered to be most healthy and that is the primary reason behind their ever-increasing popularity. As a result we are seeing a great number of natural food stores coming up every other day all over the world. A great number of books have also been written, which sign praises of natural food.

Quite clearly organic foods are the healthiest available. They are nutritious and natural while the fast foods or junk food that we have gotten so very used to is very unhealthy because these foods supply very little nourishment to our bodies and load us with lots of unwanted calories and harmful cholesterol. And harmful cholesterol is one of the major reasons for high blood pressure and even heart stroke.

These days due to the rising awareness, companies have started growing organic food without adding the chemicals used to make them grow faster and better. The chemicals used to enhance the growth and quality of these foods actually linger on and take away much of the advantage of living on a natural diet.

Therefore, for a healthy heart a balanced diet consisting of natural foods is important. This would also keep your blood pressure within manageable limits.

15 foods that are good for your heart

1. Eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.
2. A handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.
3. Berries are chock full of heart-healthy phytonutrients and soluble fiber. Try blueberries, strawberries, cranberries or raspberries in cereal or yogurt.
4. Flaxseeds contain omega-3 fatty acids, fiber and phytoestogens to boost heart health. Take them in ground or milled form to reap the greatest benefit.
5. Oatmeal: the comfort-food nutrient powerhouse.
6. Dark beans,such as kidney or black beans, are high in fiber, B-vitamins, minerals and other good stuff. Veggie chili, anyone?
7. A 4-ounce glass of red wine (up to two for men and one for women per day) can help improve good (HDL) cholesterol levels.
8. Try marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner.
9. 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.
10. Popeye was right – spinach packs a punch! Use it in sandwiches and salads instead of lettuce.
11. Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber.
12. Tender, sweet asparagus is filled with mighty nutrients such as beta-carotene, folate and fiber, and only provide 25 calories per cup, or 5 calories per large spear.
13. Tomatoes – even sun-dried varieties in winter months – provide lycopene, vitamin C and alpha- and beta-carotene.
14. Dark chocolate is good for your heart health, but just be sure that it’s at least 70 percent cocoa.
15. Crisp, fresh broccoli florets dipped in hummus are a terrific heart-healthy snack with a whopping list of nutrients, including vitamins C and E, potassium, folate, calcium and fiber.