forget about valentine day, this is the secret to a happy heart

Why die of heart attack while you can prevent that by changing your diet. Lower the risk  with a  diet rich in vegetables, fruits, ­wholegrains, fish, nuts and olive oils. Try this simple diet and your heart will always be happy;

Vegetables

Research suggests that ten servings of fruit and ­vegetables a day lowers your risk of cardiovascular disease by ­almost a third. Fruits and vegetables provide fiber, vitamins and ­antioxidants that may benefit heart health directly. You can prioritize vegetables over fruit, as fruit is bred to be very sweet these days.

Balance meat with fish

Too much red meat is bad for the heart and can even lead to blood clotting, whereas oily fish helps clear arteries. Have meat only a couple of times a week and to match this with two to three servings of fish or ­shellfish, including some oily fish, such as sardines, salmon, ­mackerel or tuna. Oily fish provides the healthy omega-3 fats that help blood flow through arteries better.

Cut back on salt

Most adults consume approximately 8.1g of salt per day, but we should be aiming for closer to 6mg. Cutting intake is really ­important for most of us to ­prevent or minimize rises in blood pressure as we get older. Not many people realize that the more often you eat salt, the less your tongue can taste it. Cooking your food from scratch is the best way to keep your intake down.

Stick to eggs and milk

Those who eat two or more daily servings of milk or yogurt ­including full-fat versions  have a 22per cent lower risk of heart disease, 34 per cent lower risk of stroke, and 23 per cent ­lower risk of dying from heart disease. Eating up to two eggs a day is fine. Dairy ­products, rich in ­calcium and potassium, seem good for hearts in moderation.

Go for good oils

Replacing saturated fat  such as butter, cheese, pastries and red meat  with ­unsaturated fats like ­vegetable oils or high fiber carbo­hydrates is the best way to improve your heart health. Try  consuming about two tablespoons of  olive oil and rapeseed oil  a day. Drizzle it on food, use in dressings, or for stir fries or roasting.

Your heart will never be at fear of strokes or attacks again.

 

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