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20 Foods to Save Your Heart

Healthy Heart Food

To help you get in the swing of heart-smart eating, WF health experts have come up with a list of 20 foods put your heart performance to pinnacle.

According to newly updated (2011) guidelines from the American Heart Association (AHA), women are now classified in three groups: high risk for heart disease, at risk, or ideal cardiovascular health. The high-risk group changed little from previous years and includes women with established heart disease, chronic kidney disease, or diabetes, among other risk factors.

Most of these foods have less than one gram of fat, the two exceptions being chickpeas and wheat germ (which, incidentally, are still considered low-fat). Each one is high in fiber. All supply healthy doses of one or more of the antioxidants. And as a bonus, not one of these foods has even a smidgen of dietary cholesterol.

Strawberries with leaves. Isolated on a white background.

Get as much fibre as you can. Green beans, ladies finger, cauliflower, spinach, tomatoes and oranges all have the added benefit of being loaded with folic acid. Studies have shown that if you keep fat between 10 and 15 per cent of the total calories you consume each day, it’s possible to stop and even reverse clogging of the arteries. By steering clear of meat, you’ll avoid not just the worst kind of fat (saturated) but also cholesterol and animal protein. The little fat that you do eat should be monounsaturated (such as olive or canola oil), which has been shown to lower blood cholesterol.

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