10 Food Good for Heart

1. Salmon

Contains omega-3 is good to raise levels of HDL cholesterol, the good cholesterol that can help reduce constriction of blood vessels of the heart.
Try: grilled salmon served with green vegetables and salads. Replace high-calorie salad dressing with a splash of lemon juice.

2. Olive oil

Oil is monounsaturated fatty acid that can keep cholesterol levels in our body.
Try: Use this oil when sauteing food. Or, you can also pour a little olive oil on toasted rye bread at breakfast.

3. Oatmeal

Contains water soluble fiber beta-glucan can lower cholesterol levels. In addition, fiber is also merit in maintaining the health of the digestive system.
Try: Mix oatmeal with a little brown sugar and sliced ​​strawberries a lot. Or, you can replace the water with low-fat milk or soy milk. Do not forget to add slices of fresh fruit.

4. Apple

Rich in vitamins and minerals such as potassium which can help lower blood pressure. Apples also contain plenty of fiber that also are filling so as to reduce the intake of foods high in calories. The content of quercetin can also reduce inflammation and prevent narrowing of blood vessels.
Try: Eat an apple and a handful of almonds and walnuts when I want to snack. Alternatively, add the apple slices into a salad.

5. Almond Nuts

Contains dietary fiber and monounsaturated fat and doubles. Contribute keeping cholesterol levels in the body.
Try: Select toasted almonds that are not given the salt.

6. Red Wine

Contain antioxidants that can reduce the aging process and inflammation in blood vessels. Also, the alcohol content in red wine can increase LDL levels when consumed regularly.
Try: Drinking red wine up to a maximum limit of 150 ml per day. If excessive adverse effects for health.

7. Whole Wheat

High-fiber whole grains so that filling and reduce your calorie intake so that spared from obesity. Another study called the vitamin from wheat also can maintain heart health.
Try: Sandwich grilled chicken breast that was given layer of green vegetables, tomatoes and avocado slices. You also can replace white pasta with pasta wheat, which is now easily found in supermarkets.

8. Greens

Many contain vitamins such as vitamin C, folic acid and other B vitamins. It also contains antioxidants such as beta carotene and high in fiber. "Vitamin C can reduce high serum triglyceride levels which play a role in the occurrence of heart disease," said Sunita Almatsier in his book Basic Principles of Nutritional Science.
Try: Add fresh spinach into a salad. Challenge your creativity in order to gobble green vegetables at every meal.

9. Tomatoes

This fruit has potent antioxidant lycopene reduces the risk of heart disease. Tomatoes also serves to prevent the occurrence of prostate cancer in men.
Try: Add sliced ​​tomato on your meal. For example, sandwiches, salads, pasta or fried rice.

10. Soybean

Soy beans can be a source of vegetable protein is quite good with the estrogen content of phytoplankton, can lower cholesterol levels.
Try: Enter know in stir spinach. You can also boiled soybean snack during the afternoon or drink soy milk in the morning.