5 Heart Healthy Diets

Wondering what 5 heart healthy diets to follow?  Then it’s best to pursue the Mediterranean diet.  The Mediterranean diet consists of your basic healthy foods while dropping the unwanted fats.  Here are five heart healthy diets.

1. Fish.  Fish is amazing for a heart healthy diet.  Fish consist of Omega-3 that helps lower blood fats. Eating fish once to twice a week is a great heart habit to get into.  Some of the best fish are salmon, mackerel and herring.
2. Whole Grains. Switching to whole grain improves your heart healthy diet. Whole grain does a great job regulating blood pressure and great source of fiber. According to a Harvard Nurse Study eating two and half servings of whole grain reduces 30% chance of heart disease. So switch from refined grains to whole grains and you’ll be surprised how whole grain still taste just as good as the white bread.  
3. Vegetables and Fruits. Vegetables and fruits are phenomenal source of vitamin and minerals that is perfect for a heart healthy diet. Trying to get seven to ten servings of vegetables and fruits a day helps prevent cardiovascular disease. So add some broccoli on top of your whole great pasta and snack on some delicious blueberries.
4. Peanut Butter. Peanut Butter is a great food to have in your heart healthy diet. Peanuts are legumes and legumes are great for your heart according to the research done by Kris Etherton and her team at Pennsylvania State University. But when eating peanut butter be mindful of portion size don’t eat spoons and spoons of it, use it as a spread. For example if you love bread and butter substitute the butter with peanut butter.
5. Olive oil/Canola Oil and Herbs and Spices. Olive oil/canola oil and herbs and spices are substitutes that lead to a heart healthy diet. To replace butter or margarine whether it’s used as a spread or for cooking substituting for olive oil and canola oil with do a world of difference by reducing LDL cholesterol levels and your heart will thank you. If you love salt which contributes to high blood pressure then substitute using an herb or spice. Herbs and spices will increase the flavor of your food and not the blood pressure of your heart.