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Health Tip

Meals For A Healthy Heart

The key to a sound heart is healthy meal. According to, 80% of the risk of developing heart disease can be eliminated by following a healthy diet. Unhealthy fats and animal proteins are the main enemies of the heart, and one should be careful with foods that contain these. A diet that is good for the heart consists of fruits, vegetables and whole grains. These contain all the vitamins and minerals needed for the heart.

Cereals and Grapefruit

A breakfast that is good for the heart consists of a bowl of whole-grain cereal and half a grapefruit. Cereal provides carbohydrates and fiber, and grapefruit provides vitamins, fibers and antioxidants. A diet rich in fiber is good for your heart. You can add crushed almonds or walnuts to the cereal to increase the amount of protein. Cholesterol and saturated fat are bad for your heart, so when drinking milk, choose only fat-free dairy milk or soya milk.

Vegetarian Fajitas

Eating vegetarian fajita with refried black beans, brown rice and whole-grain tortillas for lunch and dinner is good for your heart. The way to do this is to sauté a mix of vegetables with a little olive oil and to add a small amount of taco seasoning or fajita seasoning to add flavor to the vegetables. The most suitable vegetables for fajita are broccoli, onions, tomatoes, carrots, green papers, squash, green peppers, yellow peppers and orange peppers.

While these vegetables are packed with vitamins and antioxidants, olive oil is rich in monounsaturated fat which is particularly important for your heart. Black beans provide protein, but make sure that they are free of trans fat, which is harmful to the heart. Brown rice and whole-grain tortillas provide fiber. Vegetables ad whole-grains also have vitamins and nutrients that help maintain a healthy blood pressure, according to

Fresh Green Salad

A fresh green lettuce salad is good for your heart as it contains fiber and vitamins. You can also makes a salad of kale leaves combined with spinach and mustard leaves. Add 1/2 cup of cranberries, raisins or some other dried fruit, and top it up with silver almonds to increase the amount of monounsaturated fats. You can add grilled salmon or soya-based grilled cutlet on top of the salad to increase protein. Salmon is also rich in omega-3 fatty acids that is good for your brain and also keeps the cholesterol level in check. Soya-based meat decreases the consumption of saturated fats and cholesterol. You may also add a low-calorie dressing, such as raspberry vinaigrette, and eat it with a slice of whole-grain bread or fruit.

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