Previously, heart problems were seen to be affecting only the older individuals. However, due to busy work hours, now the situation does not remain the same. It is affecting even the younger lot. Therefore, maintaining a healthy heart condition is absolutely crucial. It is essential that along with the exercises, you should eat the right food to ensure that your heart remains healthy. High cholesterol, cardiac diseases, etc., are affecting millions of people world over; hence, here is some information on food that best suits your heart.
If you have a heart disease, it does not mean that you have to eat bland, tasteless food all the time. Maintaining heart health does not mean you have to avoid on your favorite food. You can use a combination of some the best ingredients for your heart and come up with some delicacies that are healthy and yet delicious. You should substitute the ingredients intelligently and use innovative cooking methods.
Here are some recipes that are packed with heart healthy nutrients and will aid in preventing cardiac problems and reducing the intensity of the cardiac problems if any:
1. Heart Healthy Oatmeal Recipe:
Heart Healthy Oatmeal: Oats are rich in omega 3 fatty acids, phytoestrogens, potassium, folate, and fiber. These lower the levels of bad cholesterol and ensure that your arteries remain clear.
Ingredients: 1 to 1.5 cup whole milk, Â¼ teaspoon each of ground cardamom, coriander, salt, turmeric cinnamon, 2 teaspoons of honey, Â¾ cup regular oats, 2 tablespoon oat bran (optional) and 1/8 teaspoon of vanilla extract
Procedure: Take a small sauce pan and mix all the spices and salt in the milk. Let it simmer on a medium heat for about five minutes. Stir it continuously and then add the honey and oats. You can add vanilla and bran if you desire and let it cook for twenty to thirty minutes till the appearance of the oats is thick and creamy. This should be eaten hot. You can even add more honey for additional taste.
This an excellent recipe that you can have in your breakfast.
Legumes: These are jammed with omega 3 fatty acids, soluble fiber and calcium. Here is a recipe that you can include as light lunch or your side dish. It can be prepared quickly and is yet extremely healthy for your heart.
Ingredients: Â½ cup each of chopped green and red bell pepper, Â½ cup chopped green onions, 1 can each of drained garbanzo and kidney beans, 1 can of black beans drained and rinsed, 1 teaspoon of freshly grounded black pepper, 1 teaspoon lemon juice, 3 tablespoon red wine vinegar, and 2 tablespoons olive oil
Procedure: Mix the first four ingredients in a bowl. Now whisk vinegar, pepper juice, oil and salt together and pour it over the bean mixture. Stir it well so that it gets coated. Cover it, chill it and then serve it.
3. Spinach Recipe:
Spinach: It is rich in fiber, lutein, potassium, folate and surely boosts your heart health. It is highly recommended by the physicians and those who eat regularly are at a lesser risk. Here is a quick recipe for you.
Ingredients: 2 packages of fresh and divided spinach, 1 teaspoon toasted sesame seeds, Â¼ cup fine chopped green onions, 2 teaspoons of low sodium soy sauce, Â½ tea spoon dark sesame oil, 2 cloves minced garlic, Â¼ teaspoon kosher salt
Procedure: Steam half of spinach till it wilts and place it in a colander. Repeat the same process with the remaining half. Let it cool and then squeeze dry. Now transfer all the spinach to a bowl, add onions and remaining ingredients, mix it well and it is ready to be served. You can even chill it if you want.
You should definitely try these recipes that are healthy and good to taste as well.
Author Bio: Jennifer Edeson is a health consultant, blogger and mother of two. She loves spending time with her kids. Health is the topmost priority for her. Currently she is writing onÂ http://www.
She loves travelling, reading novels and playing with her pets.