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6 Food Sources For A Healthier Heart

6 Food Sources For A Healthier Heart

The fact is, heart disease kills far more women each year than cancer.

Cardiovascular disease is a leading cause of death in Australia, and it is on the rapid increase in the growth of obesity.  This disease takes the life of one Australian every 12 minutes.  According to Heart Foundation Australia, it remains one of Australia's biggest burdens to our economy.

The good news is that it's also true that preventing heart problems is getting easier.

Here are some dietary ways to look after your major organ and keep your weight in check.

 

 Hazelnut & Qunioa Tabbouli

Hazelnut & Qunioa Tabbouli

1. Vitamin E

Vitamin E helps your body to use oxygen properly.  It also helps to prevent the development of atherosclerosis, by preventing cholesterol build up within blood vessel walls.

Vitamin E can also help keep the blood thin, which can minimise blood clots and keeps blood pressure low.

Great Vitamin E sources are: sunflower seeds, almonds, hazelnuts, peanuts, pistachios, soya beans, whether oil, prawns, spinach and avocado.

 

 Kale Triangles

Kale Triangles

2. Magnesium

Known as the wonder mineral that keeps your blood pressure in check by relaxing your arteries.  It is advised to lower your salt and raise your magnesium intake to make a substantial improvement to your blood pressure.

Magnesium is also great for cramping.

 

Great Magnesium food sources are: green leafy vegetables, nuts and seeds.

 

 Roast Strawberry and Chia Pudding

Roast Strawberry and Chia Pudding

3. Vitamin C

Arteries have a tendency to harden and lose their elasticity with age, which can lead to high blood pressure. Vitamin C can help slow this process as it is involved within the development of collagen – an essential component to keep arteries supple, and great skin.

Great Vitamin C food sources are: asparagus, cabbage, blackberries, grapefruit, mango, melon, guava, oranges, kiwi fruit, pineapples, limes, lemons, papaya, capsicum, broccoli, brussels sprout, strawberries and chilli.

 

 

 

 Apple and Pork Belly Hotpot

Apple and Pork Belly Hotpot

4. Omega 3

Omega 3 is the essential fatty acids that have potent anti-inflammatory benefits.  They lower cholesterol levels, blood pressure and reduce the chance of blood clots, which improves the health of your heart.

Great Fish Oil sources are: cold water fish, including salmon, mackerel, herring, sardines anchovies, herring and tuna, walnuts, pumpkin seeds, flaxseeds and oil, soya, cold-pressed canola oil, avocados and leafy green vegetables.  Note: always look for unprocessed, unrefined oils to ensure optimum supplies of omega 3.

Clinicians have shown that flaxseeds, which are high in Omega-3 can help in the treatment of acne.
 Middle Eastern Mezze

Middle Eastern Mezze

5. Co-enzyme Q10

Co-enzyme Q10 has two important roles.  It is an essential part of the mitochondria (energy furnace of our cells) and an antioxidant.  This means it improves the energy production in our cells and protects them from free radical damage.

A number of studies have demonstrated the value of Co-enzyme Q10 in helping heart failure and other heart diseases.

Great Co-enzyme Q10 sources are: bony fish, such as sardines, and a small amount is present in peanuts.

 

 

 Sweet Potato Pot Pie (Can be made with normal sweet potato also).

Sweet Potato Pot Pie (Can be made with normal sweet potato also).

6. Fibre

If you have high cholesterol, soluble fibre is just too important to leave out from your diet.  Fibre slows down the rate at which glucose is absorbed from your food and into your bloodstream.  This allows more time for your body to process carbohydrates and leads to lower blood sugar levels and better carbohydrate metabolism.

Fibre keeps bowels regular and prevents your digestive system becoming sluggish.

Note: The fibre present in oats, vegetables, fruit, lentils and other pulses are much more effective and gentle on your gut.

Great Fibre sources are: oats, oat bran, beans, lentils, sweet potato (with the skin), almonds, apples and flax seeds.

Cheers everyone to a happy and healthy heart.  Stay young and active with plenty of energy from the food sources above.

Please care and share with your friends.

All recipes are from Life Changing Foods recipe book.  

More healthy recipes here and here,

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