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Healthy heart: diet and recipes

Heart disease is the leading cause of death worldwide. Fortunately, with a proper diet one can decrease the risk of a heart disease. Apart from carefully choosing healthy nutrition, one must also pay attention to amount of food he or she eats.

Healthy Diet for Heart Disease

Eat Healthy Fats

It well known that types of fats like saturated and trans fats contribute to development of heart disease. In order to reduce these types of fats in your diet, you should restrict the amount of processed foods as well as animal source foods such as butter, cheese, milk and meat. These foods are also rich in cholesterol.

You should increase intake of healthy fats such as monounsaturated fats and polyunsaturated fats. Monounsaturated fats are found in seafood, canola oil and olive oil while good sources of polyunsaturated fats are corn and safflower oil.

Control Amount of Calories

Intake of excess calories leads to weight gain and obesity that increase the risk of high blood pressure and heart disease, so it is advisible to control the amount of calories you consume daily.

Limit Sodium Intake

Most people tend to eat more salt than it is actually necessary. Excess sodium increases the risk of high blood pressure which can consequently lead to heart disease. You can significantly reduce sodium intake by limiting canned and processed foods as they are high in sodium.

Increase Intake of Fibers

Fibers are essential to our overall health. Regular intake of fibers helps to regulate blood pressure and heart health. Sources high in fibers are whole grains, fruits and vegetables. These foods are rich in vitamins and minerals too.

Heart Healthy Recipes

Two recipes for healthier heart that are also tasty and easy to prepare are the following:

  1. Parmesan Chicken Bake

6 fillets of chicken breasts (bone, skin and excess fat removed)
6 tbsp grated Parmesan cheese
4 slices whole-wheat bread
1 1/2 tsp paprika
3/4 tsp garlic powder
1/2 tsp thyme
1 1/2 tbsp parsley (finely chopped)
1/2 cup low-fat buttermilk
2 tbsp olive oil
Vegetable oil spray

Preheat the oven to 4500 degrees F. Take a rectangular shaped baking sheet and a bit smaller rectangular shaped cake cooking rack. Lightly spray each of them with vegetable oil spray. Then put the rack on the sheet and put it aside. Rinse the chicken fillets and pat dry with a paper towel. Leave them aside. Then, prepare fine crumbs from the bread with the help of a food processor or blender. Put the crumbs into a shallow dish and add thyme, parsley, parmesan, paprika and garlic powder. In another dish pour buttermilk. Dip the fillets into milk and then into breadcrumbs. Place the fillets into backing rack and sprinkle them with olive oil. Bake them for 15 minutes on one side and 10 minutes on the other side.

Spicy Beans and Tofu Curry

125 g green beans
200 g tofu (firm)
2 green onions (dices)
6-8 mushrooms (sliced)
3 red chilies (diced)
1 tbsp curry paste
1 tbsp soy sauce (light)
1 to 1 1/2 cup of coconut or skimmed milk
2 tsp sugar
salt

Cook the coconut milk in a pot until it starts separating. Blend the milk with soy sauce, curry paste, sugar and salt and add tofu and mushrooms. When this reaches the boiling point add the green beans and cook them. Finally, add the green onions and cook for about a minute.

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