Foods to consume for healthy heart

Blueberries

Make an irresistible trifle by layering lady fingers, light whipped topping or low-fat pudding, and blueberries. Or puree a batch of berries for a breakfast or dessert sauce.

Soy Protein

Soy protein has been shown to prevent heart attacks and soy makes an excellent protein substitute for red meat, which will reduce your saturated fat intake. Add tofu to your favorite stir fry or pour soy milk on your morning cereal. Soy milk is not just for the lactose-intolerant. Make a nutritious beverage with cocoa chocolate soy milk, a banana, and some ice for a delicious smoothie.

Oats

Oats contain a soluble fiber called beta glucan that helps reduce total cholesterol and LDL cholesterol. Soluble fiber also helps keep your digestive system healthy. Enjoy oatmeal with just a small amount of brown sugar and plenty of strawberries and walnuts for breakfast. Cold cereals made with oats are also great with soy milk plus slices of fresh fruit.

Olive Oil

Olive oil reduces your risk of heart disease by lowering your LDL cholesterol levels. Choose olive oil for cooking, or make a nice dip for whole grain bread by pouring a bit of olive oil in a small bowl and add a bit of balsamic vinegar and a sprinkle of oregano.

Apples

Apples contain a phytochemical called quercetin which acts as an antiinflammatory and will help prevent blood clots as well. Apples contain vitamins and fiber, come in several delicious varieties and are portable. Eat an apple with a handful of walnuts or almonds as a healthy snack or add apple slices to your healthy salads.

Almonds

Almonds and other nuts contain healthy oils, vitamin E and other substances that will help keep cholesterol levels in check. Almonds are also a good source of protein and fiber. Almonds make a great snack on their own, or sprinkle slivered almonds on green beans or asparagus with lemon juice as a deliciously healthy side dish.

Whole Grains

Whole grains provide vitamins and fiber that will help to keep your heart healthy. Make a deliciously healthy sandwich with two slices of 100-percent whole-grain bread, three ounces of lean turkey breast, lots of sliced tomatoes and avocado, plus lettuce and a bit of mustard. Switch from white pasta to whole grain pasta too.

Green leafy vegetables & Spinach

Green leafy vegetables contain folate, which helps to keep homocysteine levels down, and vitamin E. Green leafy vegetables have also been associated with better retention of memory as age. Try using fresh spinach leaves or other greens for your favorite salad instead of iceberg lettuce. Mix spinach with pine nuts and raisins, then stuff into winter squash and bake for a colorful, delicious main or side dish.

Tomatoes

Tomatoes are packed with vitamins and lycopene, which has been shown to reduce heart disease risk. Add thick slices of tomatoes to sandwiches and salads or enjoy tomato sauce on whole wheat pasta. In fact, cooked tomato sauce and canned tomato sauce that you buy in the store both contain more lycopene than raw tomatoes.

Flaxseed (ground)

Omega-3 fatty acids; fiber, phytoestrogens. Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.

Black or Kidney Beans

B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.

Walnuts
Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

Tofu
Niacin; folate; calcium; magnesium; potassium. Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.

Brown rice

B-complex vitamins; fiber; niacin; magnesium, fiber. Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).

Carrots
Alpha-carotene (a carotenoid); fiber. Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.

15. 
    Broccoli

Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.

Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).

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    Sweet potato
    

    Beta-carotene (a carotenoid); vitamins A, C, E; fiber.

    Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.
    
    Oranges

Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber. Got orange juice? Check out the new nutrient-packed blends.

Cantaloupe
Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber. A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!

23. 
    Papaya
    

    Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.
    

    Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.

23. 
    

Foods to avoid

• Unhealthy fats: Unhealthy trans fats can still be found in some packaged pastries, cookies, crackers, snacks, and some margarines. Read the nutrition facts to see all the fats in the product. Choose foods with zero grams of trans fats and the least amount of saturated fats per serving.

Fats to avoid

Butter

Lard

Bacon fat

Gravy

Cream sauce

Nondairy creamers

Hydrogenated margarine and shortening

Cocoa butter, found in chocolate

Coconut, palm, cottonseed and palm-kernel oils

Proteins to avoid

Full-fat milk and other dairy products

Organ meats, such as liver

Egg yolks

Fatty and marbled meats

Spareribs

Cold cuts

Frankfurters, hot dogs and sausages

Bacon

Fried or breaded meats

• Salt: We all need some sodium, but there’s no doubt most of us get far more than the recommended 2,300 to 2,400 mg per day. Many fast and processed foods, from soups to frozen casseroles, are high in sodium, which can raise blood pressure. Avoid high-salt soups and frozen foods. When in doubt, read labels. Depending on the brand, one can of soup may contain 500 to 1,000 mg of sodium. Remember that the flavor of processed foods is often enhanced with lots of added salt or sugar.
• Added Sugar : Sugar is added to just about everything, from spaghetti sauce and soda, to peanut butter and fast food. One can of sweetened soda alone contains about ten teaspoons of sugar and more than 120 empty calories. Here are common added sugars to look for on the ingredients list: Brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, sucrose, and syrup. Foods that have one or more of those ingredients high on the list may be high in sugars.

Appreciate What We Have

One day , the father of a very wealthy family took his son on a trip to the country with the express purpose of showing him how poor people live.

They spent a couple of days and nights on the farm of what would be considered a very poor family.

On their return from their trip , the father asked his son , "How was the trip?"

"It was great , Dad."

"Did you see how poor people live?" the father asked.

"Oh yeah , " said the son.

"So , tell me , what did you learn from the trip?" asked the father.

The son answered:

"I saw that we have one dog and they had four.

We have a pool that reaches to the middle of our garden and they have a creek that has no end.

We have imported lanterns in our garden and they have the stars at night.

Our patio reaches to the front yard and they have the whole horizon.

We have a small piece of land to live on and they have fields that go beyond our sight.

We have servants who serve us , but they serve others.

We buy our food , but they grow theirs.

We have walls around our property to protect us , they have friends to protect them."

The boy's father was speechless.

Then his son added , "Thanks Dad for showing me how poor we are."

Isn't perspective a wonderful thing? Makes you wonder what would happen if we all gave thanks for everything we have, instead of worrying about
what we don't have.

Appreciate every single thing you have!

Coconut Water – Certain Facts

Coconut Water – Certain Facts

Here is some information about Coconut Water:

'It's a natural isotonic beverage, with the same level of electrolytic balance as we have in our blood. It's the fluid of life, so to speak.'

During the Pacific War of 1941-45, both sides in the conflict regularly used coconut water - siphoned directly from the nut - to give emergency plasma transfusions to wounded soldiers..

Most coconut water is still consumed fresh in tropical coastal areas - once exposed to air, the liquid rapidly loses most of its organoleptic and nutritional characteristics, and begins to ferment.

Coconut Water is More Nutritious than whole milk - Less fat and NO cholesterol!
Coconut Water is More Healthy than Orange Juice – Much lower calories
Coconut Water is Better than processed baby milk- It contains lauric acid, which is present in human mother's milk
Coconut water is naturally sterile -- Water permeates though the filtering husk!
Coconut water is a universal donor-- Its identical to human blood plasma
Coconut Water is a Natural Isotonic Beverage - The same level we have in our blood.
Coconut water has saved lives in 3rd world countries thru Coconut IV.
Coconut water is the very stuff of Nature, biologically Pure, full of Natural Sugars, Salts, and Vitamins to ward off fatigue... and is the next wave of energy drinks BUT natural!', according to Mortin Satin, Chief of the United Nation's Food & Agriculture Organization.

Coconut water contains more potassium (at about 294 mg) than most sports drinks (117 mg) and most energy drinks..

Coconut water has less sodium (25mg) where sports drinks have around 41mg and energy drinks have about 200mg!

Coconut water has 5mg of Natural Sugars where sports and energy drinks range from 10-25mg of Altered Sugars.

Coconut water is very high in Chloride at 118mg; compared to sports drinks at about 39mg.

…………Data is based on a 100ml drink……….